Author Archive
Movement
Strength Training for Metcon – The Why
Metabolic Conditioning (Metcon) classes have become increasingly popular in recent years due to their ability to provide an efficient and effective full-body workout. However, the intensity of Metcon workouts can...
Movement
No Time to Lift?
A Full-Body Training Program using Supersets and a Repetition-progression Model. No time to lift? … Yeah, fair enough. A recent narrative review (Iversen et al., 2021) identified a main barrier...
Movement
JD’s Jacked January
This program is 12 weeks worth but can be performed in a shorter time frame if necessary. This program is recommended for intermediate to advanced athletes/members. It is a 5...
Movement
Coach Mucky’s Festive Season Program – The Waterbury Method
I have designed a 3 day full body strength program which can be used anywhere but especially Function Well when December is extremely busy on the gym floor. My method...
Nutrition
White Christmas Slice
INGREDIENTS: 1 scoop True protein WPI 90 Raw Coconut 100g Cacao Butter 30g Coconut oil 2 Tbsp Maple Syrup 1 tsp Vanilla essence 3/4c Puffed Rice (15g) 1/4c Chopped almonds...
Nutrition
Mango & Papaya Smoothie Bowl
INGREDIENTS: 1/2 cup natural coconut yoghurt you can use regular dairy yoghurt if you prefer 1 cup frozen mango (we recommend fermenting them before freezing) 1 cup frozen red papaya (we recommend fermenting them before freezing) 2-3 tbsp collagen...
Movement
Coach Mitch’s Strength/Heavy-Light (Hybrid Program)
This program is for intermediate to advanced trainees. If you like both aspects of getting strong and jacked at the same time (hybrid), then this is the program for you....
Movement
Unleash Your Glute Potential
Glute maximus is the largest muscle in the body, now its time to make it strong! Follow this 8-week program to ‘maximise’ maximus and its friend’s glute Medius and Minimus....
Movement
Full Body Power / Functional Hypertrophy
This program’s aim is improve an athlete’s muscular power, whilst also stimulating muscular hypertrophy. This is achieved through incorporating power movements at the beginning of each strength day, as well...
Nutrition
MEXICAN SPICE SHREDDED BEEF
INGREDIENTS: 1.5 kg beef skirt steak 300ml tomato purée or passata Good pinch salt & pepper 3 cups stock, I used chicken bone broth 2-3 tablespoons spice mix (see below)...
Movement
Structural Strength and EST
This program is designed with 2 different people in mind; 1. If you’re someone that has been hitting the weights hard and heavy and hit a point of plateau where...
Movement
Foundation Hypertrophy and Body Trim
The purpose of this program is to build muscle, strength and burn maximal body fat with high intensity workouts. The key is to choose a weight that you are going...