October Challenge

This month we have a Filthy Fifty workout to stretch you to your limits! Record your time and try and improve each week! One round of 50x Body weight squats 50x Bench/Box Dips 50x Bicycle Crunch 50x Jumping Lunges x25ea side 50x Push up (feet first then too knees if need be) x50 50x Leg up crunches Good-luck and go hard! #MonthlyChallenges

Eggplant Cannelloni

This is a great, low carb option, for those looking for a tasty but light dinner or lunch! Ingredients 3x Eggplant 310g of Ricotta 250g of Spinach 25mls White Wine ¼ Onion 2 Cloves of garlic chopped Pinch of salt Pinch of pepper Method - Slice the eggplants into thin pieces, about 1cm thick, and fry on a char grilling pan until tender. Set aside to cool. - Chop and fry the onion and the garlic. Add the white wine and cook until it has evaporated. - Remove the stalks from the spinach and roughly slice the spinach leaves. - Add to the pan and stir until wilted. - Add the ricotta, salt and pepper. - Lay strips of eggplant o

Back Muscle Gains Workout

Do you want your back to look like our trainer Karina’s? Try these back workouts for some serious muscle gains! 1. Barbell Deadlift – This exercise is great for working your lower back muscles! Technique is super important when doing this exercise – but once you’ve nailed a deadlift you should be fine. To really intensify your muscle gains – try high weights with low reps 2. Bent Over Barbell Deadlift – This exercise again is great for stimulating your back muscles. research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally. 3. Wide Grip Pull Up – Try using a high weight with a low rep – 8 – 12reps

HIIT Training

Research shows that HIIT (high intensity interval training), burns more calories in 15 minutes than an hour run on a treadmill Not only do you burn double the calories during your HIIT workout, you will burn more calories for the next 24 hours after your HIIT session. How it works By pushing your body to its absolute limit while doing cardio, you are starving it of oxygen. This causes your body to ask for more oxygen during recovery. Ever felt your muscles burn during a workout? That is them asking for more oxygen to help them to recover. Because the oxygen levels have been depleted so rapidly and intensely, your body works twice as hard at putting the oxygen back into your muscles. This con

Benefits of working out while pregnant

Working out while pregnant is always a scary topic, especially for first-time mothers. However, there are many benefits to working out while pregnant that will help with not only your health but your baby’s health too. But is it safe? In most cases, working out while pregnant is safe and is even recommended. If you were active before pregnancy, it is usually safe to continue to work out during pregnancy. However, now is not the time to exercise for weight loss. During pregnancy, your body will naturally gain weight and it is not a good idea to mess with this process. You should be exercising for health. Always consult your healthcare professional before starting a new exercise regime while

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