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...

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Spray Tan Lounge

Before & After Tan Tips | Spray Tan Lounge

Spray tanning is a great way to achieve a sun-kissed glow without exposing yourself to the harmful UV rays of the sun. Whether you’re getting a spray tan for a...

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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...

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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...

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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...

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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...

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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...

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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....

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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....

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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...

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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)...

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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...

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