Blog
Movement
Unilateral Strength Program – 2 days/week
Have you ever wondered why you are so much stronger on one side of your body than the other side? We are dominant on one side of our body over...
Nutrition
Cauliflower Caesar Salad
INGREDIENTS 1 small head cauliflower steamed and cooled 2 tsp crushed garlic 1 cup Mayo I used Gevity Mayo 1 tsp Dijon mustard 1 tbs apple cider vinegar 100 g...
Movement
Ultimate Hypertrophy
The aim of this program is to build muscle and strength with high intensity workouts. The key is to choose a weight that you are going to struggle with completing...
Nutrition
Banana Peanut Butter Protein Pancakes
INGREDIENTS Mashed Banana Free Range Eggs Coconut Oil Peanut Butter Maple Syrup PRODUCT Switch Nutrition Whey or Vegan Protein (Chocolate) METHOD Mix ½ a banana and eggs together with a...
Movement
5/3/1 Strength Method
Is getting strong your ultimate goal? then look no further, the 5/3/1 strength method is here. This program was originally designed by one of the truly great strength coaches, Jim...
Community
Yellow Lentil Dahl
INGREDIENTS 2 cups lentils 1 1/2 cup yellow split peas, soaked overnight 1 whole bunch of kale or silverbeet 1 brown onion, chopped 1/3 cup organic yellow curry paste 1...
Movement
5km Running Improvement
This program’s intention is to improve your 5km running time While still promoting muscular strength. This is achieved through incorporating interval work at % of your PR 5 km time....
Nutrition
Carrot, Pumpkin & Coriander Soup (vegan. paleo)
INGREDIENTS 550 g chopped pumpkin 3 lge carrots chopped 1 lge zucchini chopped 1 lge onion diced 1-2 cloves garlic crushed 1 bunch coriander 1 L bone broth or 2...
Movement
Descending Rep Scheme
This program’s aim is to improve strength endurance whilst also stimulating muscular hypertrophy. This is achieved through incorporating big compound lifts with a high rep range whilst including an optimum...
Movement
Three Day Strong and Lean Program
This month's program is created by Performance Coach Zach, which he has designed for an intermediate to experienced lifter with a focus on the four main lifts bench, pull-up, squat and deadlift.
Nutrition
Nutra Organics Beef Pho with Bone Broth
INGREDIENTS 300g wagyu porterhouse (or a beef cut of your choice) 4 cloves of garlic Large knob of ginger 2 limes 80ml of fish sauce 1 chilli 1 bunch of...
Movement
Strength and Hypertrophy Training
This program is designed for an intermediate to advanced lifter looking to improve strength and hypertrophy. Structured around improving four main lifts, the Front Squat, Deadlift, Close Grip Bench Press, and...