Blog
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
Heart Rate Training at Function Well
At Function Well, all of our high intensity classes promote the use of Heart Rate monitors for effort tracking, however our EST sessions are most directly related back to HR...
Movement
The WHY behind alternating EST and Metcon days
Here at Function Well our methodology behind our EST and MetCon programming is based on science and experience to ensure each member is getting closer to the RESULTS they are...
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...
Nutrition
VEGETABLE NOURISH BOWL
INGREDIENTS 2 cups couscous 1/4 cup flaxseeds 1/4 cup sunflower seeds 1/4 cup pepitas 1 tsp cumin 1 tsp coriander 2 tsp vegetable broth ½ tsp cinnamon ½ pumpkin, diced...
Movement
5 / 3 / 1 STRENGTH SYSTEM
The 5 / 3 / 1 program was created by Jim Wendler, who after stepping away from competitive Powerlifting was looking for a simple but effective program to help build...
Nutrition
GREEN CHOC CHIA PUDDING
INGREDIENTS 1 cup coconut milk 2 tbsp chia seeds 1 scoop Vitality Switch – Chocolate 2 tsp cacao powder Pinch sea salt Method Combine all ingredients in a bowl and...
Community
Community Week 2022. 7 – 14 May
Every year in May, we take the opportunity to give back and say a huge thank you to our incredible Function Well community. Community Week 2022 7 -14 May Join...
Movement
Dry Tri Preparation Program
This 6-week program is all about developing your aerobic fitness and lactate threshold to enable you to go all out at higher intensities for longer durations of effort. If the...
Nutrition
Stuffed Sweet Potatoes
INGREDIENTS 4 small sweet potatoes Olive oil to drizzle 1 cup mushrooms, chopped 1 zucchini, diced 1/2 red onion, diced 1/2 red capsicum, diced Big handful kale, shredded Big handful...