ProActive Fitness Gym Hermanus


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Health, Fitness & Lifestyle centre Hermanus

VISIT www.proactivefitness.co.za27 (0) 28 313 2074

Mussel Centre in Mussel Street, Hermanus

Interested in joining, Send us an email ~ proactive@hermanus.co.za

News, views & Inspiration by Mat

Fix your Flexibility & Chisel out Killer Calves…

Step up your gains and chisel your calves with these lower leg exercises. Stronger lower legs make you a better sprinter, runner, and jumper. Plus, chiselled calves are great assets to have when sporting shorts. Whether you’ve got sticks that need strengthening or burly tree trunks that could use more definition, these moves will help you build the legs you want.

  1. Calf Raise Off a Step –  This move extends your range of motion, improving mobility and working your leg muscles harder. Build up to multiple sets of 20 reps, pausing at the top and bottom for a full count. Progress to single-leg reps. For more stability, hold on to a power rack or a wall.
  2. Seated Shin Raise – This works your shin and ankle muscles. Do 100 every time you train your calves (say, 5 sets of 20 reps). No machine? You can still do the move with no weight. Just do more reps and include long isometric holds: pause at the top, pulling your toes as far toward your shins as you can.
  3. Skipping – Jumping over a rope will condition your calves, fortify your ankles, and help you build lower- body agility and power. Alternate 30 seconds of work with 30 seconds of rest. That’s 1 round; do 10 to 20. And try different variations, like running in place or alternating legs.
  4. Touch Your Toes! The belly lift walk-up delivers the mobility you need to touch your toes and smash those big lifts

Directions: First, assume a push-up position with your hands slightly elevated, Now “walk” your feet as close to your hands as possible, keeping your legs straight, and round your upper back with each footstep forward. Stop at the point just before your knees bend. Push your heels and palms into the floor and make your upper back as round as possible. Inhale deeply; then exhale. Don’t shrug your shoulders. That’s 1 rep. Do 5 consecutive reps every day.

Yours in Fitness, Mat

Protein – The Building Blocks of Muscle Growth and Recovery

In order to build muscle you need to challenge your body. Irrespective of the exercise method; your muscles and nervous system don’t know the difference between an arm curl or a pull-up. Your body only responds to the varying amounts of stress and tension you put it through.

During a bicep curl or a squat session, your muscles experience micro tears that need to be repaired; this is where protein comes in. Foods like red meat, poultry, fish, nuts, and eggs are packed with protein which, when consumed, are broken down into amino acids.

Amino acids are the fundamental building blocks for muscle repair and growth. The damage caused to your muscles sends out signals for amino acids to convert into new muscles and satellite cells, which are responsible for reinforcing the tear to make it bigger and ultimately to make you stronger.

It is important that you filter in the right amount of protein dependent on your level of training and age. Muscle growth only occurs when you’ve got enough of those amino acids to repair all of the micro tears, and then some, to further muscle growth later on. If you don’t consume enough protein, the tiny tears in the muscle won’t repair themselves, and you’ll be left weaker than before your workout.

How Much Protein do I Need?

According to Harvard Medical School, relatively active adults require roughly 0.8 grams of protein per kilogram of weight. For a 80kg person, that adds up to 64 grams of protein per day. However if you’re an all-star athlete, you need to increase your consumption to around 1.8 grams of protein per kg (that means 144 grams of protein if you weigh 80kgs).

A cardinal rule: eat roughly 20 grams of protein right after a workout to repair your tears. But here’s the catch. If you not as active throughout the day and you’re continually skipping your training sessions, your protein intake will turn into an excess of calories and that means fat – if you’re not giving your body any reason to grow.

Have a Rocking Week Guys!

The ProActive Team


Why, the CORE is so Important

Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you’re hitting a golf ball or mopping the floor, the necessary motions either originate in your core, or move through it.

No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Properly building up your core turns up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do:

Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.

On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.

A healthy back. Lower back pain — a debilitating, sometimes excruciating problem affecting four out of five South Africans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it.

Sports and other fun activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.

Housework, fix-it work, and gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.

Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.

Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.

Weak, tight, or unbalanced core muscles can undermine you in any of these realms. And while it’s important to build a strong core, it’s unwise to aim all your efforts at developing rippling abs. Over training abdominal muscles while snubbing muscles of the back and hip can set you up for injuries and cut athletic prowess. If washboard abs are your holy grail, it’s essential to trim body fat through diet and aerobic exercise and build strong abdominal muscles through frequent core exercise sessions. Chat to one of our knowledgeable ProActive trainers or get in touch by visiting our website directly.

Have a Rocking Week Guys!

The ProActive Team

 

4 Mistakes you could be making when Lifting Weights.

1. Fix that Form

“The most common mistake you will witness is folks throwing away their form through ego lifting” says James Farmer, personal trainer and physiotherapist. “If you’re lifting with huge weights to try and look good then often you’re not going to perform the exercise correctly, which opens you up to injury. Too often I see people stacking too much on their deadlifts and bench presses.”

The Proactive Solution

Load a weight where you can complete all your required reps with textbook form. Don’t worry if that’s a lot less than what you’re currently lifting; lighter weights allow you to keep tension on the target muscles, which makes them work harder through a full range of motion.

2. You’re Skipping the Cool Down

Failing to cool down post-workout leads to all pain and no gain. Skip the final part of your workout and you’ll feel nauseous through lowering your heart-rate too quickly.

The Proactive Solution

It’s easier than you think. Walking around the gym for eight minutes is a brilliant way to slow your circulation and prepare your muscles for the next session, It’s that easy!

 3. You’re Not Nailing your Nutrition

Like most good things in life, what you put in is what you get out. No exceptions. If you’re not eating enough calories and the right nutrients your muscle fibres won’t recover adequately. This can leave your body sore for the next workout and even cause long-term injuries such as muscle tears.

The Proactive Solution

Master your macros. Your nutrition plan should fit your training goals, but if you want to build lean muscle then eat your protein, carbohydrates and fats to the ratio 2:3:1.

4. Not Getting enough Shuteye

Sleep is without doubt the most underrated part of muscle recovery. Research found 53% of chronic pain patients had scores suggestive of insomnia.

The Proactive Solution

Although the quantity of your kip matters (we’re sure you don’t need another reminder to get your eight hours), the quality of your sleep is equally important. And how do you make your Zs more economical? “Get into a bedtime routine and, most importantly, avoid the blue light of your phone an hour before you hit the hay if you want to keep your body clock ticking right.

VISIT www.proactivefitness.co.za to contact us


Are You Fit Enough to Pass these 4 Tests?

Think youre fit? These challenges will show where your limit really is 

The following four tests have been known to make men and woman sweat waterfalls, collapse from exhaustion, speak in tongues, and even weep. But if you have the grit to make it through them, you’ll come out stronger, fitter, and better on the other side. Pick one from the list, put your head down, and just go for it! Good Luck

 

1 Minute Sprint

A minute might not seem long, but it is if you go hard enough. This test will reveal how far you’re willing to push yourself. If you’re not exhausted at the end, you held back.

Directions: Hop on a fan bike and try to burn as many calories as possible in 60 seconds. (The bike will display your result.) Average is 45; ProActive fitness freaks should aim for 85.

2,000 Meter Row

This is a classic fitness test. When you do circuits for time, you can cheat form and cut corners. This is just you and the computer: no cheating, no shortcuts – just objective feedback staring you right in the face.

Directions: Program the distance setting on a rowing machine for 2,000 meters. Try to complete the distance in less than 7 minutes.

10-Metre Murder

This test has you face ‘the moment—that point in your workout when you either persevere or quit.

Directions: Grab a stopwatch and head to a track. Set it for 1 minute and run 10 meters, resting for the time remaining in the minute. Next, run 20 meters, resting for the remainder of the minute. Keep adding 10 meters until you can’t beat the clock. Your goal: 200 meters.

Death by Burpee

All you need for this test is a willingness to suffer and a desire to discover what you’re made of.

Directions: Record the time you take to do 100 burpees, touching your chest to the floor during the press-up and jumping at the end of each rep. Try to finish faster each time you do it (every few weeks).

Visit our website to book your next class Click here

 Yours in Fitness,

Mat


EVERYTHING YOU NEED TO KNOW ABOUT JUICING

We squeeze the facts from your veg box and extract the fads;

With the invention of smoothie machines it has changed the way millions take their breakfast, the single-serving smoothie maker has become a permanent kitchen fixture. Let’s help you sort the pulp from the fiction with our guide below…
1.Order up

That old culinary saying about a dish being only as good as the quality of its ingredients is, in fact, a statement worth living by when it comes to juicing. For the perfect blend you need to think in four categories of raw material. Start with bundles of the first then add the rest in descending order of volume for a reliably well-balanced glass of pure goodness.

Green

Kale and spinach are at the juicing vanguard with good reason but are also difficult from which to extract in the way of liquid. Weigh them down with heavier ingredients for more precious yield.

Roots

A high ratio of vegetables to fruit means a massive hit of antioxidants without overdoing the fructose. It can also mean a glass resembling pond water. For a more balanced blend, carrots will lend a natural sweetness without dominating.

Fruit machines

When you’re feeling fruity, exercise caution: the juice yield tends to be greater than veg, and too much of a juiced thing is not necessarily a good thing. 300-400ml in total is optimal – much more and your body won’t be able to tackle it.

Added values

Used sparingly, strong, hard-hitting spikes of flavour will transform a juice from oh-so-worthy to actually-worth-drinking. Chilli and ginger are both excellent choices. But don’t be tempted to peel them: there are valuable nutrients in the skins.

When you’re ready to pulp and grind, remember that heat is the nemesis of nutrients. This leaves you with a quandary: machines that run at high speeds quickly raise the temperature, leech vitamins from your glass before you’ve taken a sip; cold-pressing, meanwhile is costly. Do your homework when picking a machine.

 2. Keep them cool

If you’re taking the fruit and veg of your labours with you, remember that the other enemy of liquid goodness is oxygen. A double-walled vacuum flask will protect – and chill – your juice, while a reusable straw spares your teeth of sugars.

 3. Squeeze it yourself

The gaudy bottles increasingly filling the shelves of supermarket chillers are, for the most part, all bumph and no pips. The majority are pasteurized to extend their shelf life, which instantly kills off the enzymes your body is thirsty for.

Try These Recipes Below:

Energy fruit infusion

Rhubarb, although tricky to find has two seasons and is a sharper alternative to other fruits for a less sickly flavour. Juice 1 cucumber, 4 rhubarb stalks, 2 apples, 1/2 cup strawberries and blend with 1/2 teaspoon cinnamon.

 Green with immunity

Juice 3 handfuls of spinach, 1 cucumber, 1/2 a head of romaine lettuce, 2 handfuls kale, small handful of parsley and mint and 1 lime. Mix with 1/2 again of coconut water, or more of if you’re particularly thirsty.

Citrus hangover bomb

Juice 1 lemon, 1 lime, 1-2 red chilies (depending on how daring you are) and mix with a tablespoon of agave and 400ml water. This is works best first thing in the morning and beats OJ to a pulp.

Roots of digestion

Juice 1-2 small beetroot, 1 orange, 1/2 cucumber, 2cm ginger, 2 carrots and 1 lime in that order  – the rind of the last ingredients helps to draw through the rest. To make it slightly sweeter, add more fresh orange.

4. Crush the competition

If carrot and kale are too vanilla for your Instagram feed, here’s how to pimp your juice with some hard-won nutritional extras

Wheatgrass

Packed with vitamins and amino acids, but notoriously hard to juice. Instead, chop the leaves and grind in a pestle and mortar, adding water gradually to form a paste. Then strain through a muslin. Continue until the leaves are white. Then repeat. A lot…

Almond milk

The true alternative milk aficionado makes his own. Soak almonds overnight in water, then pour away the cloudy liquid and rinse the nuts thoroughly. Add 3 cups of water back into the bowl and slowly add spoonful’s of nut and water into the juicer.

Nut seed butter

Free from additives and full of flavor but a bit more of a hassle. First, replace the juicing screen with a blank plate. Pour in a handful of nuts and turn it on, then add 1-2 tbsp. of oil. Pour in the rest of the nuts and push through – fast for chunky, slow for smooth.

Remember to check out our health bar for the best refreshments in town!

 Yours in Fitness,

Mat

Disclaimer: Exercise and health are matters that vary from person to person. Viewers of this newsletter should speak with their doctors about their individual needs before starting any exercise or dietary program. The contents in this newsletter are not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendation’s set forth in the above newsletter is at the viewer’s discretion and sole risk. We will not be liable to you in respect of any personal injury (Including without limitation serious injury or death) that you may suffer or sustain directly or indirectly as a result of exercising at Pro Active Fitness, Indoor Cycling & Gym.  

VISIT www.proactivefitness.co.za to contact us


The more you focus on the muscle you’re working, the more muscle fibers you activate.

This mind-muscle connection was confirmed in a recent study from Denmark.

“The mind has a bigger influence on the body than what we think,” says researcher Lars Anderson, Ph.D.

Here’s why your mental workload affects your physical workload: If your mind is busy thinking about deadlines, bills, or the long line for the benchpress previous research has found that your brain won’t have all the resources it needs to send messages to your muscles. That means you may be churning out reps, but not getting as much out of your workout as you should be.

Next time you’re at ProActive, think about the muscle working harder as you move it. Concentrate on the contraction of the body part as you lift and lower the weight, and how strong you feel while doing it.

This method works especially well with isolation exercises that zone in on just one muscle group, such as curls, lateral raises, and calf raises.

Give it a try the next time you hit the GYM!

Yours in Fitness,

Mat


 

pushup1Image courtesy of  freedigitalphotos.net

COMMON EXERCISES YOU MAY BE DOING WRONG

Flawed exercise form really comes down to three basic problems:

·         Lack of control

·         Poor stability

·         Misunderstanding the point of the exercise

Let’s address them in that order.

1.  Control issues

Most people are in the gym to do bodybuilding, That is, to build muscle. But most people in the gym train like weightlifters, where the goal is to lift the weight. There’s a big difference. Bodybuilding is about controlling the weight through the entire range of motion.

For example, the LATERAL RAISE . The way most do it, is to swing the weight up, and let it crash down.

But the entire point of the exercise is to target the middle part of the deltoid muscles. To make them grow, you need to put them under tension. They’re under the most tension at the top of the range of the motion—“the part everyone cheats through.

Here is a simple fix:

Select a weight you can hold at the point of maximum tension, with good form. If you can’t hold it four to five seconds, the weight’s too heavy! You don’t need to hold it when you train, but that’s how you should test it.

For most bodybuilding exercises—lateral raises, lat pulldowns, bent-over or seated rows—you can test your weight at the end of the range of motion. For biceps curls, it’s the midpoint, when your forearms are parallel to the floor.

Or you can make it simpler, and just remember which part of the lift you typically have to cheat to get through. If you can’t hold it there for a few seconds, try using a lighter weight.

2.  Poor posture

Picture these four exercises:

·         Plank

·         Pushup

·         Loaded carry

·         Bear crawl

Although they don’t look alike, they actually are. The key to good form is exactly the same: Whatever your posture is standing up straight, that’s what it should be when you’re doing a plank, or a moving plank (aka pushup), or a walking plank (aka loaded carry), or a scooting plank (aka bear crawl).

On the plank, pushup, and carry you should be able to draw a straight line from your ears through your shoulders, hips, and heels. On the bear crawl, the line should connect your ears, shoulders, and hips, with your torso parallel to the floor.

The most common mistakes are postural. With the plank, pushup, and bear crawl, you see these almost every day:

·         sticking your butt in the air

·         letting your stomach sag towards the floor

·         lifting your head to check out the form of the person in front of you

On a pushup, you can tell if you’re lifting your butt when your nose reaches the floor ahead of your chest. If your stomach is sagging on a plank or pushup, you’ll probably feel it as an uncomfortable strain in your lower back. And if you find yourself mesmerized by the person in front of you on any of these exercises, you’re probably lifting your head.

The biggest problems on loaded carries come when the weight is held to one side, as in a suitcase carry. Mistakes might include:

·         Bending to the side holding the weight

·         Overcompensating for the weight by bending to the opposite side

·         Leaning back and flaring your rib cage out

You can self-correct the first two issues by paying attention. If you’re sober, you should be able to tell if you’re standing up straight. If it’s a struggle, lower the weight.

A good self-check for the latter problem is to place your non-weight-bearing hand on your sternum. If you feel your bottom ribs start to move forward, adjust your posture.

3.  Lack of Knowledge

Look at the hanging knee raise. As ab exercises go, it’s about as hard-core as most of us will ever get. But that’s the problem: Most of us can’t actually do the exercise correctly.

To do it right, you need to tilt your pelvis upward, something that’s extremely difficult from a dead hang. Instead, most guys will just lift their knees, a movement that works the hip-flexor muscles on the front of the pelvis but doesn’t work the rectus abdominis, the six-pack muscle, through the intended range of motion.

If you can’t do that pelvic tilt—and as I said, few of us can—then you’re much better served by doing the reverse crunch from the floor or an incline bench.

Another common mistake involves exercises for the opposite side of the torso. When you do a kettlebell swing, the goal is to move the weight by straightening your hips. That engages the powerful glute and hamstring muscles. Your arms and shoulder are just along for the ride.

Before you can straighten your hips, you have to load them by pushing them backwards. If you don’t do that, you can’t generate the force necessary to swing the weight out in front of you. That’s why you see so many people turn the swing into a front raise: they’ll kind of squat down, and then pull the weight up overhead using their shoulder muscles.

A good swing, by contrast, should end up somewhere between waist and chest height. One way to tell if you’re getting it right: the bell goes just a little higher than your hands at the top of the swing. If you’re lifting it with your arms and shoulders, it’ll do the opposite, and end up below your hands.

Get the most out of the hardwork you are putting in, after all its the least you deserve…

Mat & The ProActive Team

Disclaimer: Exercise and health are matters that vary from person to person. Viewers of this newsletter should speak with their doctors about their individual needs before starting any exercise or dietary program. The contents in this newsletter are not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendation’s set forth in the above newsletter is at the viewer’s discretion and sole risk. We will not be liable to you in respect of any personal injury (Including without limitation serious injury or death) that you may suffer or sustain directly or indirectly as a result of exercising at Pro Active Fitness, Indoor Cycling & Gym.

VISIT www.proactivefitness.co.za to contact us


A word from Mat at Proactive Fitness Hermanus

30 January 2016

Give Your Muscles The Pump They Deserve!

Get shredded from head to toe with this highly-effective bodybuilding technique…

The “pump”: It’s probably the single best feeling you can get from a workout.

Pump training involves higher-rep work with lighter loads and shorter rest periods, this causes your muscles to fill with blood, water, and nutrients. They feel like they are about to explode through your skin. Put simply, you look your absolute best.

It’s no secret that this is why bodybuilders use this style of training right before photo shoots and competing on stage. The pump temporarily enhances aesthetics by increasing your muscle size and vascularity.

For the average person, pump training is the key to getting shredded, especially if you only have 5 to 8 kilos of stubborn body fat to lose.

Pump training also does the following below;

  1. Depletes muscle glycogen (sugar) stores to enhance fat burn during rest periods and between your workouts
  2. Creates a metabolic stress and occlusion effect that stimulates muscle gain and the natural release of growth hormone
  3. Increases cardio respiratory fitness and muscular endurance
  4. Promotes joint health and muscle recovery

How to Get a Good Muscle Pump

  • After your heavier work, add a couple sets of higher reps with lighter loads.

Typically this will be in the 8 to 15 rep range, but don’t limit yourself to that. You can grow from sets of 20-plus reps, too, so experiment and see what your body responds to best.

  •  You can also make one of your weekly workouts a pump day.

In fact, studies show that using a mix of heavy, medium, and light loads throughout the week is highly effective for maximizing strength and muscle gains. The fitness nerds call this undulating periodization.

Have a Rocking Week Guys!

Mat & The ProActive Team


 

19 January 2016

“Firstly i would like to wish everyone at ProActive a happy New Year filled with health and happiness. Thank you for your friendship and participation in 2015 and i look forward to another great year in 2016!

I am sure we have all had a great festive season spent with family and friends over indulging on delicious food and drink! However reality is its 2016 and i bet one or two new years resolutions is to get fitter and healthier. With that said, it is time for a quick gut check. It’s easy, just wrap a tape measure around your waist, halfway between your ribs and hips. Look at the number. Is it less than half your height in inches?

Keeping your height-to-waist ratio to at least 2:1 can increase your life expectancy by lowering your risk for inflammation issues, diabetes, heart disease, or stroke.

If you not quite at the 2:1 ratio, let’s get you there. You need to incorporate loads of inefficient exercises into your routine—ones that challenge both the mind and muscles—so that you can burn as much fat as possible and spike your metabolism for hours afterward. My favorite way to do this: combine total-body strength movements, short bouts of cardio, and loaded carries together in a circuit. I call these categories the “big three” when it comes to shredding your middle at the gym.

1.   Total-Body Movements
To burn loads of calories, pick big exercises that skyrocket your heart beat and leave you gasping for breath. ProActive picks: kettlebell swings, goblet squats, burpees, and any move that makes you quickly move up and down, and back and forth.

Try tracking your heart rate during these exercises. It’s a great way to get instant feedback, and to figure out when you should push harder and faster, and when you should slow down.

First, crunch the following two numbers:

1. Maximum heart rate: 180 minus your age
2. Minimum heart rate: 160 minus your age

Then put on a heart rate monitor and perform an exercise until you reach your max heart rate number. Stop. When your heart rate dips below your minimum number, go again!

2.   Short Cardio
I normally wouldn’t suggest jumping on a standard cardiovascular machine—like the indoor rower, elliptical, stationary bicycle, or treadmill—but they can work wonders for fat loss if you use them right. The key: Don’t spend a lot of time on them.

I find that two 2-minute rounds of work has a positive impact on heart rate, body temp, and breathing without hindering your strength or power later in the workout. Key is to go all-out for each 2-minute round.

3.   Loaded Carry Finisher
Finish off your fat-burning session with a farmer’s walk. A loaded carry is a repeatable, moderate finisher that forces every muscle to work in unison for a long time. The result: more calories burned. You’ll want to do this for 10 to 15 minutes at the end of your session. Good Luck…

Standing, hold a kettlebell in the bottoms-up rack position at your shoulder. (The handle should point toward the floor and the bell should point toward the ceiling.) Take a weight that’s comfortable for you.

Now press the bell straight overhead and walk. You should feel like a European waiter in a cafe. Your arm should be completely straight, and your shoulder “packed” (pull it down, away from your ear).

If you feel your arm start to wobble or your core start the shift, you’ve lost integrity. When that happens, bring the weight back to the bottoms-up rack position. Hold this position and continue to walk until you feel yourself losing integrity again. Release the weight to your side so you’re holding it like a suitcase. Once you can’t hold the weight in that position, switch hands and start from the beginning.

You can also sub in rucking—or walking with a weighted pack on your back—in exchange for loaded carries.

The Circuit
Now lets put it all together. Here’s a basic list to follow. You can sub in any exercise, as long as it falls into the proper “big three” category. There’s no prescribed rest, so take a break only when you need it.

Total-Body Movement: 100 kettlebell swings
Short Cardio: 500-meter row
Total-Body Movement: 100 kettlebell swings
Short Cardio: 500-meter row
Total-Body Movement: 100 kettlebell swings
Loaded Carry Finisher: 400-meter farmers walk drill

Good luck for the New Year and i look forward to seeing you guys in the Gym! have a great week!

Mat & The ProActive Team

Disclaimer: Exercise and health are matters that vary from person to person. Viewers of this newsletter should speak with their doctors about their individual needs before starting any exercise or dietary program. The contents in this newsletter are not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendation’s set forth in the above newsletter is at the viewer’s discretion and sole risk. We will not be liable to you in respect of any personal injury (Including without limitation serious injury or death) that you may suffer or sustain directly or indirectly as a result of exercising at Pro Active Fitness, Indoor Cycling & Gym.

VISIT www.proactivefitness.co.za to contact us


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