Fast food pt 1. Omelette


Check out the first in my new series of videos – ‘Fast food’

First up, the trusty old omelette(2 serves)

Macro’s – (1 serve)

  • carbs – 9gm
  • fat – 19gm(to decrease the fat, only add a single egg yolk, and substitute low fat ham for bacon)
  • protein – 29gm

An excellent high protein, low carb meal

To add flavour add mushroom and spinach

Happy eating team!

Agility Ladder – beginners guide


Welcome to a beginners guide to using the agility ladder!

The ladder is commonly used to improve –

  • foot speed
  • lateral and linear move movement
  • overall agility
  • jumping ability
  • cardiovascular capacity

Try the simple drills in the video above, take it slow at first if you struggle to get the footwork right, and as you get more comfortable, increase your speed.

Try each drill one after another as a circuit, and don’t stop between each drill to keep your heart rate up and get a good sweat going.

To challenge yourself more, try these drills… backwards!

Next week we move to more advanced drills.

Sanjay’s 8 weeks of success!

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8 weeks ago Sanjay started an 8 week plan to trim down and re-shape his physique, and in the photos above you can clearly see his awesome results!

While weight loss wasn’t the primary target, Sanjay still managed a 3.3kg drop from 63.8kg to 60.5kg, and a drop in body fat percentage, from 19.5% to 17%. Also on the improve is his posture, and while this will be an ongoing work on for Sanjay, he is now literally seeing the world from a different point of view.

We have also improved his technique in all facets of his lifting to the point where now he is squatting pain free for the first time in years.

AWESOME JOB SANJAY! well done mate.

If you have any fitness goals you need help with contact me here, we can set up a consultation and get you started on your journey today!

Learn to skip part 2 – advanced


Welcome to the second part of learn to skip – advanced skipping. The techniques shown in the video above will really test your skipping ability once you have the basics down.

In a nutshell – the key to success in skipping is the same as anything else – practice and consistency. It can get demotivating when you struggle to find your rhythm but if you stick to it skipping can become something you actually look forward to like I do!

Happy skipping folks!!

Learn to skip!


Skipping is one of my favourite exercises to do, and it comes in handy when I want to keep my endurance and agility up for wrestling. We’ve all jumped rope at some stage of our lives, you maybe a bit out of practice, but I rate it as one of the best forms of cardio, and once you master the basics I cover in the video above and move into the more advanced techniques, it may well become one of your favs as well!

Benefits of skipping

  • Its a full body workout – core for stability, legs for jumping and arms for turning the rope
  • Studies show 10 mins of skipping is the equivalent of 45 mins running!
  • Its super convenient, a rope can fit in a small bag and can be done anywhere
  • It increases bone density
  • Cardiovascular improvements also help people with high blood pressure, high cholesterol and other heart related issues
  • Done in High Intensity Intervals(HIIT) skipping can produce a high calorie burning workout
  • Improves agility, balance, co-ordination and footwork for many different sports
  • Improves muscle tone

In a nutshell – Skipping can be tricky to pick up if you haven’t done it for a while, the trick is to start simple and go from there – e.g. trying to get to 20 skips without stopping, then 30, then 40, 50 and so on up to 100…. try doing the same with the other simple techniques in the video.

Next week I will cover more advanced techniques to get the mind and body working!!

Happy skipping team!