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Eggs Not only does one whole egg contain about 6 grams of high quality protein, but the yolk is extremely nutrient dense and provides a variety of valuable vitamins and minerals. Leen Red Meat Choose for lean meat to keep your fat and calorie intake under control. Here are a few examples of the leanest cuts you can find: eye of round roast or steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, top sirloin steak. Lean Poultry Poultry is an excellent protein source and can be used in an endless number of meals. Skim milk This is another great source and offers a variety of muscle building benefits. It contains about 8 grams of protein for one cup and can be easily added to meals to ensure that your total daily protein requirements are... Read More

This article is about pushing to the limits while working out. Some can and some can’t. How come if two people are planning to go for a 7km run, one will end up running 5km while the other one will run 10km? How come if two people with equal fitness levels perform as many push ups as possible that one person will end up doing 70 push ups.  The other person on the other hand will only do 50? Both people might feel equally tired but somehow the first person is able to push through his exhaustion and do an extra 20. Mental Toughness The phenomenon of pushing yourself to your limits is related to mental toughness. Mental toughness can be defined as the ability of maintaining focus and determination to complete a course of action despite difficulty or consequences. In... Read More

No-one really likes to get old. Here is a list of foods that will keep you more youthful and look younger. Olive Oil Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases.  We recommend organic extra virgin olive oil for the most anti-aging bang for your buck. Red Wine That’s right, a glass of red wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss. Beans The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of... Read More

A lot of the exercises that we do in our workouts are body weight exercises. I love training with kettlebells, dummbells, battling ropes, slam balls, and you name it! Bodyweight exercises are also a fantastic way to condition your body, and ramp up your fitness to the next level. Here are a few reasons why bodyweight training can be so good for you: No equipment needed  Most bodyweight exercise can be done with minimum space and no equipment. If you like to do pull ups, you could go to a play ground and use the monkey bars. Really, there are not many excuses, you can use your own bodyweight whenever you want and where you want to increase your fitness levels. Bodyweight exercises are a great way to build strength Although bodyweight training is not about pushing or... Read More

We discussed this last year but it never hurts to be reminded why the squat is such a common exercise and done in so many different fitness programs. Why exactly is squatting so good for us? Here are a few benefits of ‘the squat’. Squats are a very functional exercise  When you pick up a box, you should squat. When you change a tyre, you squat. When people in India poop, they squat. We do squats a lot more then we think and it comes back in lots of things we do in our general life. It’s a full-body-exercise and increases strength in the entire body While the legs are targeted the most in squats, a lot of other muscles are working as well to keep a good technique. Just think about the core muscles which help keep your upper-body in a neutral position.... Read More

The start of the new year seems like the best time to make some changes to our daily routine. The question is, what is the best way to come up with your new years resolutions?  Below are a few tips: First of all new year resolutions can be about lots of different things, let’s think about your health, social life, success at work, parenting skills, how to feel happier, etc. Reflection Ask yourself the following questions: What went well last year and what didn’t? This will give you a better idea about where you would like to make some improvements. Select 1 to 3 goals for your new years resolutions, which will make a difference in your life Think about what you would like to improve in your life and ask yourself how to do this. Choose a few goals and make... Read More

Holidays are the best time of the year and we all love a bit of indulgence!  Being in a different environment, on a different schedule, sometimes no access to gyms or other training locations and no equipment, often leads to loss of motivation and a decrease in fitness levels.  Here are some handy tips for keeping fit on holiday: How to be active while on holiday: Plan day trips or excursions Do sightseeing by foot Take the stairs Make time to play with the kids. Play games in the pool, hire some bikes or go for a walk on the beach to search for seashells Try and plan one physical activity per day Swim a few laps in the pool instead of just drinking cocktails by the bar Try some new physical activities, something exciting like rock climbing Make sure you bring suitable... Read More

The Kettlebell swing is a ballistic exercise to train the posterior chain. The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with the arms nearly straight. The key is effectively thrusting the hips, not bending too much at the knees and sending the weight forward, as opposed to squatting the weight up, or lifting up with the arms. A correct swing requires an intense contraction of the gluteal, abdominal and latissimus muscles. COMMON MISTAKES Too much squatting Many people turn their kettlebell swings into a quad dominant exercise. Always remember a proper swing has maximal hip flexion and minimum knee flexion. Don’t bend the knees too much but hinge in the hips. Heels or toes coming of the floor Make sure when... Read More

Tabata workouts are very popular, and there are reasons for it. We quite often perform Tabata sets or workouts but what are they and where do they come from?   First of all, what is the definition of a Tabata set? Tabata training is a type of high intensity interval training with the following format:   Where does Tabata come from? Dr.  Izumu Tabata is a professor at the Faculty of Sport and Health Sciende at Ritsumeikan University of Japan. Along with the head coach of the Japanese speed skating team, he wanted to find out if very short burst of high intensity exercise followed by even shorter rest, would improve the skater’s performance. To test the effectiveness of this training regime, Dr.Tabata took study subjects through the high intensity (170% of... Read More