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THIS IS WHAT WE'RE TALKING ABOUT

It’s time to take a deeper look. Here you will be able to view Body Action Gym’s latest press releases, peruse our blog posts and learn about all the latest news in the world of our 6-star fitness facility. Our team will be curating blog posts to ensure that you are able to make the most of your fitness journey with us at Body Active Gym as well as keeping you up to date with all the latest developments and projects we have in the pipeline to continue offering you an unequalled fitness experience.

20 June 2023

What Is Aerobic Exercise

Are you looking for a way to improve your health and well-being? Consider incorporating aerobic exercise, also known as cardio, into your daily routine. Aerobic exercise is any type of physical activity that increases your heart rate and breathing rate, ultimately resulting in increased oxygen consumption by the body. This type of exercise offers a wide range of health benefits, including improved cardiovascular function, increased endurance, better immune function, and reduced risk of chronic diseases such as heart disease, type 2 diabetes, and obesity.


One of the benefits of aerobic exercise is that it is accessible and enjoyable for many people. Examples of aerobic exercises include jogging, cycling, swimming, dancing, and jumping rope. These activities can be done both indoors and outdoors and can be tailored to your individual fitness level and preferences. This means that you can choose an activity that you enjoy and that is safe for your health status, making it more likely that you will stick with it over time.


When starting a new aerobic exercise routine, it is important to start slowly and gradually increasing the intensity and duration of your workouts over time. This can help to prevent injury and reduce the risk of overexertion. It is also important to choose activities that you enjoy and that are safe for your individual fitness level and health status. If you have any underlying medical conditions, it is important to consult with your healthcare provider before starting a new exercise routine.


Regular aerobic exercise has a number of physiological adaptations that occur in response. One of the most notable adaptations is an increase in the size and strength of the heart muscle, which improves the heart's ability to pump blood to the body's tissues. This can result in improved cardiovascular function, including lower resting heart rate and blood pressure, and increased endurance. Aerobic exercise also stimulates the production of new blood vessels in the body, which can improve blood flow to the muscles and other tissues. This can result in improved oxygen delivery to the body's tissues, and better waste product removal, which can help to reduce fatigue and improve overall energy levels.


In addition to these physiological benefits, aerobic exercise has been shown to have a number of positive effects on mental health as well. Regular aerobic exercise has been associated with reduced symptoms of anxiety and depression, improved cognitive function, and better sleep quality. This may be due in part to the release of endorphins during exercise, which can promote feelings of well-being and reduce pain and stress.


In conclusion, aerobic exercise is a form of physical activity that can offer a wide range of health benefits. By incorporating regular aerobic exercise into your daily routine, you can improve your overall health and well-being, and reduce your risk of chronic diseases such as heart disease, type 2 diabetes, and obesity. 

So, what are you waiting for? 

Grab your running shoes, hop on your bike, or hit the pool, and start reaping the benefits of aerobic exercise today!

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08 June 2023

The Benefits of Exercise for Your Mental Health.

In today's fast-paced and demanding world, taking care of our mental health has become increasingly important. While we often associate exercise with physical well-being, its positive impact on mental health is equally remarkable and should not be underestimated. Regular physical activity has the power to boost your mood, alleviate stress, reduce symptoms of anxiety and depression, and promote your overall mental well-being. In this blog, we will delve into the various ways exercise can be a transformative tool for nurturing our mental health.


Elevating Mood and Reducing Stress:

Exercise profoundly affects our mood, thanks to the release of endorphins, often referred to as "feel-good" chemicals. These natural mood elevators flood our brains during physical activity, promoting a sense of happiness and overall well-being. Engaging in exercise can help reduce your stress levels by decreasing the production of stress hormones, such as cortisol. Whether it's a brisk walk, a yoga session, or a high-intensity workout, exercise provides a much-needed outlet for you to release tension and cultivate a positive mindset.


Alleviating Symptoms of Anxiety and Depression:

Exercise has also been widely recognized as an effective complementary strategy for managing symptoms of anxiety and depression. Regular physical activity can help you to reduce feelings of anxiety by increasing the availability of neurotransmitters like serotonin, which plays a crucial role in mood regulation. Similarly, exercise triggers the release of endorphins, which act as natural antidepressants, combating symptoms of depression. Engaging in exercise will not only distract you from any negative thoughts but also promote a sense of accomplishment in yourself as well as improve your self-confidence.


Enhancing Cognitive Function and Mental Clarity:

Exercise has the potential to sharpen cognitive function and enhance mental clarity. Physical activity increases blood flow to the brain, improving the delivery of oxygen and nutrients necessary for optimal brain function. This boost in blood flow can enhance your memory, attention span, and overall cognitive performance. Additionally, exercise stimulates the growth of new brain cells and improves neural connections, which may protect you against cognitive decline and age-related disorders such as Alzheimer's disease.


Promoting Better Sleep:

Sound sleep is vital for mental health, and exercise can contribute significantly to achieving a good night's rest. Engaging in regular physical activity helps regulate your sleep patterns by balancing circadian rhythms and reducing the time it takes you to fall asleep. Exercise also promotes a deeper, more restorative sleep, allowing you to wake up feeling refreshed and rejuvenated. Adequate sleep, in turn, will positively impact your mood, cognitive function, and overall sense of mental well-being.


Boosting Self-Confidence and Self-Esteem:

Regular exercise can also be an empowering tool for building self-confidence and self-esteem. Achieving personal fitness goals, whether small or significant, fosters a sense of accomplishment and self-efficacy. Physical activity provides an opportunity to challenge yourself, break barriers, and build resilience. The improved physical fitness and body image that result from exercise can positively impact your perception of yourself, leading to increased self-confidence and a more positive self-image.


In a world where mental health is of utmost importance, incorporating exercise into our daily routine is a powerful step toward holistic well-being. The benefits of exercise extend far beyond the physical realm, offering transformative effects on mental health. By boosting mood, reducing stress, alleviating symptoms of anxiety and depression, enhancing cognitive function, promoting better sleep, and boosting self-confidence, exercise becomes a valuable tool for nurturing and safeguarding our mental well-being.

We look forward to seeing you at Body Action Gym so we can embark on this journey of self-care, one step, one rep, and one deep breath at a time, unlocking the immense power within us all through the transformative benefits of exercise, together.

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29 May 2023

How do spin bikes work

Spinning bikes are used for intense cardio training while building lower-body muscle strength. This is all made possible due to the advanced technology and design of these bikes.

In order to reap the most out of a spinning session, it is recommended to join a spinning class where an instructor will motivate and lead you on a journey of personal achievement. Body Action Gym features the latest technology when it comes to Spin Bikes – with the latest additions to our facility being the technologically advanced Biostrength Bikes from Technogym.

 

Adjusting the spinning bike

A single spinning class can offer value to a multitude of different skilled participants, as you can adjust the bike to your specifications and push yourself according to your own fitness level.

The seat of the spinning bike should be adjusted to a comfortable height, to ensure that it is not placing any strain on your back and arms. The straps on the pedals should be adjusted to a comfortable tightness to prevent your shoes from moving around and possibly slipping out, which could potentially cause an injury.

Lastly, the resistance level would be adjusted during the workout to mimic the change of terrain that you would normally endure from traditional cycling. Even the slightest of adjustments will turn sailing down a rapid descent into climbing an intense hill. This is achieved with a few small twists to the tensioning knob to add or remove tension to the bike’s flywheel.

 

When using the spin bike

When using the spinning bike, you will change between three main different positions:

1) Sitting: Mainly used during warm-up, breaks, and cool-down. This position allows you to catch your breath while still working out. Remember to keep your core engaged and your back straight, releasing weight off your shoulders by slightly bending your arms.

2) Standing: While keeping your back straight you will proceed to stand up and raise your body off the seat. This increases the difficulty and strain on your legs and core. This is a high-power, high-intensity position that is generally not held for long durations.

3) Jumping: This position is achieved by crouching over the top of the bike’s seat for a short duration. This is one of the hardest positions to hold due to the additional pressure that is added to your core and legs to keep you stable and raised above the seat.

If you are partaking in a spinning class at Body Action Gym, the instructor will indicate when to change positions and when to increase or decrease the resistance level. You can make the workout harder by adjusting the resistance to the flywheel.



Tips for spinning (Do not feel overwhelmed)

Below are some pointers and tips for spinning bikes and how to prepare for loud music and high-intensity workout:


Arrive early:

Always try to arrive early to any group class. As this allows you to take your time to set up the bike and warm up as well as getting comfortable in your surroundings.


Don’t wear baggy pants:

Try to avoid loose-fitting pants to lower the risk of catching them in the pedals. It is highly recommended to wear cycling shorts, as spinning bike seats are traditionally smaller than stationary bikes, which takes a few sessions to get used to. Cycling shorts have built-in padding to make the sessions more comfortable.


Bring the essentials:

Due to the high intensity of the workout, remember to stay hydrated, so remember to bring your water and pack a sweat towel – because if you are doing it right you will be sweating.


Wear comfortable and tight shoes:

You will be on your feet a lot, so wear tight-fitting shoes to help prevent blisters and unnecessary motion.

Looking to take up spinning? Experience our world-class studios and top-of-the-line spin bikes available at Body Action Gym. Our highly qualified spinning instructors look forward to seeing you soon!

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22 May 2023

How to boost your cardio health

Strap on your running shoes, it’s time to boost your cardiovascular endurance and pave a smoother path to your fitness goals! Cardiovascular training is often overlooked when tailoring a training programme, but it should be addressed with the same level of precision as when it comes to weightlifting. Let’s dive into the details of why your cardiovascular health should be a priority.

 

Cardiovascular fitness, what is it?

Cardiovascular fitness, or cardiovascular endurance, measures how well, long and the intensity at which your body can perform moderate to high intensity workouts for an extended period of time.

Delving more into what exactly cardiovascular fitness is, it can be measured by the capacity of how well the heart, lungs and blood vessels (which all form part of the cardiovascular system), can supply oxygenated blood to the activated muscles while you are training. Cardiovascular fitness can also be defined as ‘aerobic exercise’, which means ‘requiring free oxygen’.

 

Exercises to try

When the word ‘cardio’ becomes a topic of conversation, one imagines walking or running as the only options. However, a successful cardio routine can be far more exciting than limiting yourself to a single exercise.

 

HIIT

Also known as ‘High Intensity Interval Training’, this training is a type of interval training based on incorporating intense bursts of movement to increase your heart rate. The goal of HIIT is to work harder instead of longer, while still getting a cardiovascular boost.

 

Spinning

Do you want to burn calories, relieve stress and improve lung health all in one session? Spinning can help with that and much more. Spinning provides a challenging high-intensity workout, which will improve your heart health and increase your cardiovascular stamina. Spinning is a great option for those who are just starting out as well as avid spinners.

 

EFT (Elite Fitness Training)

Our upgraded take on CrossFit, EFT, is a terrific alternative to traditional cardio training and conditioning. Many of the exercises in EFT boosts your oxygen consumption when compared to traditional cardio training, which we mentioned is how your aerobic level is measured. EFT also incorporates high intensity interval training, with the movements focused on strengthening and conditioning with functional movements.

 

Tips on maintaining your cardio health outside of the gym

Keeping your cardio health in check while you are going about your day-to-day routine outside of the gym can be maintained if you incorporate some important lifestyle tweaks:

 

Unwind and relax

Studies have shown that stress, especially chronic stress which result in high levels of cortisol, increases blood cholesterol, blood pressure and is a common risk factor for heart disease. At Body Action Gym we offer a variety of relaxation options for you to take advantage of, such as: hydrotherapy with our sensation showers, saunas and steam rooms.

Get enough sleep

Getting enough sleep promotes a healthy heart and the less you sleep the higher your blood pressure becomes, which can increase your risk of heart disease. We recommend a minimum of 7 hours of sleep to ensure optimal heart health.

Maintain a balanced diet

A well-balanced diet is not only important for your cardiovascular health, but it will also ensure you are healthier all-round. Specifically, for a heart-healthy diet, health experts recommend diets that are low in sodium, in saturated fats, in processed food and excessive sugar. For more on a balanced diet tailored to you, speak to one of our professional trainers.

 

How Body Action Gym can help you

As a 6-star rated fitness facility, we have considered all facets of how to work towards a healthy body and healthy mind. We encourage you to join one of our group classes such as EFT, Spinning or HIIT which we have already outlined, along with a variety of other sweat inducing classes too. See our group class offerings here.

 

When you join as a member, we help kickstart your fitness journey with a 12-week wellness course, where your current fitness level is assessed, and we assist in helping with how your goals can be integrated with our facility.

 

As a world-class facility that boasts world-class equipment, we now offer Technogym’s intuitive state-of-the-art Biostrength range. Experience adaptive training like no other and get results 30% faster.

 

Get in touch with us today for a tour or a consultation to kickstart your fitness journey.

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12 May 2023

Fuel Your Workout

 

When it comes to working out, food plays a crucial role in fueling your body for optimal performance. Just like a car needs fuel to run, your body requires energy in the form of food to power through a workout.

In this blog post, we’ll explore some of the best foods to eat before and after a workout to help you get the most out of your exercise routine.

 

Pre-Workout Foods

The key to a successful pre-workout meal is to consume a combination of carbohydrates and protein about 30 minutes to an hour before exercising. Carbohydrates provide the necessary energy to power through your workout, while protein helps to build and repair muscle tissue.

Here are some great pre-workout food options:

Oatmeal: Oatmeal is an excellent source of complex carbohydrates that will provide a steady stream of energy during your workout. It’s also high in fibre, which will help you feel fuller longer.

Greek Yogurt: Greek yoghurt is a great source of protein and contains less sugar than regular yoghurt. Add some fruit or honey to sweeten it up and provide some quick energy.

Bananas: Bananas are a quick and easy source of carbohydrates that can be easily digested before a workout. They’re also rich in potassium, which can help prevent muscle cramps.

Smoothies: Smoothies are a great way to pack in a lot of nutrients before a workout. Blend together some fruit, yoghurt, and protein powder for a quick and easy pre-workout meal.

 

Post-Workout Foods

After a workout, your body needs to replenish the nutrients that were used up during exercise. It’s important to consume a combination of carbohydrates and protein within 30 minutes to an hour after working out to help your body recover.

Here are some great post-workout food options:

Grilled Chicken: Grilled chicken is an excellent source of lean protein that can help repair and rebuild muscle tissue. Pair it with some brown rice or sweet potatoes for some healthy carbohydrates.

Chocolate Milk: Chocolate milk contains the perfect ratio of carbohydrates to protein to help replenish glycogen stores and rebuild muscle tissue. Plus, it tastes great!

Quinoa: Quinoa is a great source of complex carbohydrates and contains all nine essential amino acids, making it a complete protein. It’s also high in fibre, which can help keep you feeling full.

Sweet Potatoes: Sweet potatoes are a great source of carbohydrates and are packed with vitamins and minerals. They’re also high in fibre, which can help regulate blood sugar levels.

Eggs: Eggs are an excellent source of protein and contain all nine essential amino acids. They’re also rich in vitamins and minerals, making them a great post-workout food option.

 

Hydration

In addition to eating the right foods, it’s important to stay hydrated before, during, and after a workout. Water is the best choice for hydration, but sports drinks can also be beneficial for longer workouts, as they contain electrolytes that help to replenish what you lose through sweat.

It’s important to listen to your body and drink water whenever you’re thirsty. If you’re doing a longer workout, it’s a good idea to drink water or a sports drink every 15-20 minutes to help prevent dehydration.

 

In conclusion, the right foods can make a huge difference in your workout performance and recovery. Consuming a combination of carbohydrates and protein before and after your workout can help provide the necessary energy to power through your routine and rebuild muscle tissue afterwards.

Kilojoule Café at Body Action Gym is the ideal spot for you to get a delicious Pre- or Post-Workout meal to make sure you get the most out of your workout.

See you in the gym!

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02 May 2023

Pedal Power: Why Cycling is the Ultimate Exercise for Mind, Body, and Soul


Cycling has been gaining popularity as an effective form of exercise, and for good reason. Not only is it an accessible activity that can be enjoyed by people of all ages and fitness levels, but it also offers an array of health benefits. In this blog post, we'll dive into the many reasons why cycling is an ideal exercise for mind, body, and soul.



1.  FULL-BODY WORKOUT

Cycling is a low-impact, full-body workout that targets multiple muscle groups. As you pedal, your leg muscles – including your quadriceps, hamstrings, and calves – are put to work. Additionally, your core muscles and upper body are engaged in maintaining balance and proper form. This full-body engagement helps to build strength, tone muscles, and improve overall fitness.



2.  CARDIOVASCULAR HEALTH

Cycling is an excellent aerobic exercise that strengthens the heart and boosts lung capacity. Regular cycling can help lower blood pressure, reduce the risk of heart disease, and improve cholesterol levels. By consistently elevating your heart rate through cycling, you can enhance your cardiovascular fitness and reap the long-term benefits of a healthy heart.



3.  WEIGHT MANAGEMENT

Cycling is an effective way to burn calories and promote weight loss. Depending on the intensity and duration of your rides, you can burn anywhere from 400 to 1,000 calories per hour. Combined with a healthy diet, cycling can help you achieve and maintain a healthy weight, which is essential for overall well-being.



4.  LOW IMPACT & JOINT-FRIENDLY

Unlike other forms of high-impact exercise, such as running, cycling is easy on your joints. The smooth, circular motion of pedalling distributes your weight evenly, reducing the risk of injury and wear and tear on your joints. This makes cycling an ideal exercise for people of all ages, including those with joint issues or recovering from injuries.



5.  IMPROVED MENTAL HEALTH

Exercise is known to release endorphins, the "feel-good" chemicals that help improve mood and combat stress. Cycling, in particular, has been shown to reduce symptoms of anxiety and depression. The rhythmic motion of pedalling, combined with the exposure to nature and fresh air, can provide a sense of calm and mental clarity, making it an excellent form of exercise for overall mental well-being.



6.  BOOSTS BRAINPOWER

Cycling can also have a positive impact on cognitive function. Research suggests that regular aerobic exercise, like cycling, can improve memory, attention, and learning. By increasing blood flow to the brain, cycling helps deliver vital nutrients and oxygen, which can contribute to better brain function and overall cognitive health.



7.  ENVIRONMENTAL & SOCIAL BENEFITS

Cycling is not only good for your health, but it's also good for the environment. By choosing to cycle instead of driving, you're reducing your carbon footprint and contributing to cleaner air. Furthermore, cycling can help you save money on transportation costs, making it a sustainable and economical form of exercise.


Cycling also offers opportunities for social interaction, whether you're riding with friends or joining a local cycling club. Participating in group rides can foster a sense of community and camaraderie, which can be rewarding and motivating



8.  CUSTOMISABLE TO YOUR FITNESS LEVEL

One of the great things about cycling is that it can be tailored to suit your individual fitness level and goals. Whether you're a beginner or an experienced cyclist, you can adjust the intensity and duration of your rides to meet your needs. As you progress, you can challenge yourself by tackling longer distances, steeper hills, or higher speeds.


Cycling is an incredibly versatile and enjoyable form of exercise that offers a multitude of health benefits for both the body and the mind. With its low-impact nature, customisable intensity, and full-body engagement, it's no wonder that cycling is gaining popularity as the ultimate exercise.

To elevate your cycling experience and maintain your fitness, we encourage you to visit Body Action Gym, where you can find state-of-the-art Technogym Cycle bikes and join our sought-after group spinning classes. Our expert instructors and welcoming community provide the perfect environment to support and motivate you on your cycling journey. So, don't wait – hop on a bike and discover the power of pedal at Body Action Gym today!

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30 March 2023

Body Action Gym introduces Technogym's Biostrength equipment: A new era of strength training in Africa


Experience precision training with Technogym's revolutionary Biostrength equipment at Body Action Gym, the first fitness facility in Africa to offer this cutting-edge technology.

We live in an era where technological advancements continue to revolutionise various industries, and fitness is no exception.


As the first fitness facility in Africa to such adopt such cutting-edge technology, Body Action Gym has taken a giant leap by incorporating Technogym's revolutionary AI-powered Biostrength equipment into our facility. This state-of-the-art equipment has set a new benchmark for the global fitness industry, offering gym-goers a more efficient and personalised workout experience.

 

The Biostrength Advantage: Precision Training for Maximum Results

Technogym's Biostrength range is a ground-breaking fitness solution that merges artificial intelligence (AI) with advanced biomechanics to provide an unparalleled training experience. This innovative system caters to a wide range of fitness enthusiasts, from novices to professional athletes, offering customised workouts tailored to individual needs and goals.

Gone are the days of guessing and making common strength training mistakes that can impede progress and lead to injury. With Technogym's Biostrength equipment, users can achieve up to 30% better results in the same timeframe compared to conventional strength training methods.

 

Revolutionising Fitness: Aerospace Technology

The AI-powered Biostrength system uses sophisticated algorithms to analyse your personal fitness data, including strength, flexibility, and balance. By gathering this information, the system creates a tailored workout plan that focuses on your specific areas of improvement. This personalised approach ensures that you're always working on the right exercises to achieve optimal results in the shortest time possible.

Powered by the patented Biodrive system, which leverages aerospace technology and AI, Biostrength guarantees maximum neuromuscular activation and proper exercise execution. Personalised training programs and biofeedback-guided workouts lead to superior strength results and an enhanced fitness experience.

 

Goal-Oriented Programs for All Levels

Biostrength offers four goal-oriented programs: Tone, Power, Hypertrophy, and Strong. Each program is designed using AI technology to generate a personalised training plan, guiding users through their fitness journey.

Whether your goal is to build muscle mass, boost explosive power, increase overall strength, or tone your entire body, Biostrength caters to your specific objectives with its adaptive strength training programs.

 

Real-time Feedback & Biomechanics

One of the most significant advantages of Biostrength is its ability to provide real-time feedback during your workout. The system continually assesses your performance and adjusts your workout routine accordingly, ensuring you're always progressing at the appropriate pace. This dynamic approach to training not only maximises your results but also reduces the risk of injury and plateaus.

Biostrength's advanced biomechanics incorporate a comprehensive understanding of human movement into its design. This technology ensures that every exercise is performed with the correct form and technique, thereby reducing the risk of injury, and optimising the efficiency of each movement. This precision in exercise execution is crucial for achieving the best results while minimising any potential setbacks.

The Biostrength system offers in-depth performance tracking, allowing you to monitor your progress over time. By analysing your workout data, the system provides valuable insights into your strengths and weaknesses. This information helps you stay motivated and focused on your goals while enabling you to make data-driven decisions about your training.

 

Integrated Machines

Technogym's Biostrength is designed to integrate seamlessly with other Technogym solutions, such as the Mywellness app. This integration allows for a complete fitness ecosystem that enables gym-goers to manage their workouts, track their progress, and access personalised training programs from a single platform. This connectivity enhances the overall workout experience and encourages long-term engagement with fitness programs.

 

The Future of Fitness

Body Action Gym is proud to introduce Technogym's revolutionary AI-powered Biostrength equipment to the African continent, redefining the fitness landscape with an emphasis on personalised, effective, and safe strength training. Regardless of your fitness goals or experience level, Biostrength's innovative technology and adaptive programs promise a transformative workout experience that delivers real results.

Experience the future of strength training at Body Action Gym today.

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27 March 2023

How does Pilates change your body

If you've ever wondered how Pilates can change your body and bring a positive impact to your life, you're in the right place. In this blog, we'll explore the incredible benefits of Pilates, delve into its fascinating history, and ultimately show you why you should enquire about our all-inclusive Pilates classes at Body Action Gym.


Pilates is a holistic and versatile form of exercise that was first established by Joseph Pilates in the early 20th century. Joseph, a German-born physical trainer, and self-defence instructor, developed the method as a way to rehabilitate injured soldiers during World War I. He later refined his technique, combining elements of gymnastics, yoga, and martial arts to create a unique system that emphasizes mind-body balance and overall well-being.


How Pilates Changes Your Body

Pilates offers a wide range of benefits for practitioners, leading to visible and significant changes in their bodies. Here are some of the most compelling reasons to incorporate Pilates into your fitness routine:


-         Improved Posture and Alignment

One of the primary goals of Pilates is to help individuals achieve proper body alignment. Through consistent practice, Pilates helps to correct muscle imbalances and promote proper posture, reducing the risk of injuries and alleviating chronic pain.


-         Enhanced Core Strength

Pilates focuses on strengthening the core muscles, which are essential for maintaining stability and balance in the body. A strong core not only helps you perform everyday activities with ease but also reduces the risk of back pain and injuries.


-         Increased Flexibility

The stretching and lengthening movements in Pilates promote flexibility and joint mobility. Regular practice can help you achieve a greater range of motion, decrease muscle stiffness, and reduce the risk of injuries.


-         Lean Muscle Development

Pilates is a fantastic way to build lean muscle mass without adding bulk. The low-impact exercises help to tone and sculpt your muscles, leading to a more defined and elongated appearance.


-         Enhanced Mind-Body Connection

Pilates is designed to help practitioners develop a strong connection between their minds and bodies. The focus on breath control, concentration, and precision in each movement fosters mindfulness and encourages you to become more in tune with your body.


-         Improved Overall Fitness

Pilates workouts are designed to challenge your body in a variety of ways, leading to improved cardiovascular endurance, muscular strength, and flexibility. As a result, you'll find yourself better equipped to tackle other physical activities and maintain an active lifestyle.



Why Choose Body Action Gym for Your Pilates Journey

At Body Action Gym, we offer all-inclusive Pilates classes tailored to cater to individuals of all fitness levels and backgrounds. Our experienced and certified instructors are dedicated to helping you achieve your goals and guiding you through every step of your Pilates journey. Here are a few reasons why you should choose Body Action Gym:


-         State-of-the-Art Facilities: Our modern, well-equipped Pilates studio provides a comfortable and welcoming environment for you to practice and grow.


-         Expert Guidance: Our professional instructors are passionate about Pilates and are committed to helping you develop your skills and knowledge.


-         Personalised Approach: We understand that everyone's fitness journey is unique, and our instructors tailor each class to suit the individual needs of our members.


-         Supportive Community: At Body Action Gym, you'll find a supportive and friendly community that will motivate and inspire you to reach your fitness goals.


By embarking on a transformational journey with Pilates classes, you're not only investing in your physical well-being but also in your overall quality of life. As you begin to see the remarkable changes in your body, you'll also notice the positive impact Pilates has on your mental and emotional well-being. With consistent practice, you'll develop a deeper understanding of your body's capabilities, and you'll be empowered to challenge yourself and break through barriers you once thought were insurmountable.


We invite you to take the first step towards a stronger, more flexible, and healthier you by reaching out to our friendly team at Body Action Gym. We're eager to learn more about your goals and to help you select the perfect Pilates class that aligns with your needs and aspirations. Moreover, we offer flexible class schedules to accommodate your busy lifestyle, ensuring that you have every opportunity to prioritize your health and fitness.


Start your journey today and unlock your body's true potential with the help of our skilled instructors and the supportive community at Body Action Gym. We can't wait to welcome you into our family and be a part of your incredible transformation!

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14 March 2023

Exercises to boost your booty confidence

Exercising is all about getting stronger and feeling good about ourselves. This usually betters our mood, our health and our overall confidence. Depending on what sort of physique you are going for will depend on the type of exercises you should do. It also relies on the diet you have and how much time there is available to work on this specific physique. Here is a list of some exercises you can do that will help you feel good about your booty.

 

For a more lifted booty shape, you will want to focus on glute bridges, which isolates the glutes, and donkey kicks, which focus on all three off the glute muscles. A great alternative to donkey kicks are fire hydrants. This workout will give you an intense glute and hip workout. All these workouts assist with shaping and strengthening the glutes. For an extra challenge on these workouts, use a resistance band.

 

For an overall lower body workout that predominantly targets the glutes and thighs, do jumping squats. This will assist with strengthening the glutes, hips, quads, hamstrings, calves and boost your heart rate for a more wholesome routine. They will also help with your balance during high impact routines that require balance. Alternatively, using a weight in each hand whilst performing walking lunges can also help with the toning of the glutes but mainly targeting the quads.

 

Routines that will also target parts of your body like the core and lower back include single leg deadlifts or weight regular deadlifts. These kinds of exercises should be done slowly to avoid back and hamstring injury. These exercises are also great for balancing and spine alignment.

 

For overall thigh and glute workouts, focus on conducting side lunges, backward lunges, curtsy lunges and clamshells. You will be able to feel these workouts in your outer thighs, inner thighs and even the gluteus minimus muscles, one of these lesser worked muscles.

 

How to enhance your workout routine with these workouts?

Always make sure that you train these muscles before the more intense version of the exercise. This will slowly build the muscles, strengthen them and prep them for when you want to take it to the next level using weights and resistance. Start with lighter weights and progressively increase them as you get stronger.

 

Always make sure that you do at least three sets of fifteen per exercise. To increase the size of your muscle, increase the number of sets you do rather than the number of repetitions you do per set. Avoid working your muscles to a fatigue state everyday as this will prevent the muscle tissue from healing and growing.

 

When performing lunges, make sure your leg is at a 90-degree angle. Make sure that your knees do not pass your toes as it could cause injury and not give you the full benefit of the workout.

 

Engage your core with all workouts. This can be achieved by pulling your bellybutton in as if you are trying to touch your spine with it. This technique is also very helpful with exercises that require you to lie down on your back. It’s also a way to protect you back from overextending during your routines.

 

Exercises can always be changed out. An example of mixing it up would be to do hip thrusts instead of glute bridges and performing pulses at the end of donkey kicks and fire hydrants for a little extra burn and build. 

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13 February 2023

The Benefits of Elite Fitness Training (EFT) AKA Xfit

 

Ever-growing since 2000

With over 12,000 locations across the globe and a fanbase to match, the global phenomenon, EFT, has grown in leaps and bounds since it was founded in 2000, in California, USA.

 

Breaking it down

EFT gained its prominence by combining functional training workouts that are based on high intensity interval training (HIIT). Working out at high intensity levels results in much shorter durations when compared to traditional training.

 

So, what does this mean? You can get the same results but in half the time! Additionally, HIIT-based training has proven to help your body burn calories and fat even after your workout.

 

Boost strength and build muscle

EFT's unique combination of bodyweight exercises and Olympic-based lifting techniques translate to strength development. Since EFT focuses on full-body workouts, various muscle groups will benefit from a single workout. With an emphasis on elements such as load, agility, distance, and speed, you will start reaping the benefits with increased levels of power.

 

The high intensity interval training regime promotes building muscle mass and lean hypertrophy, which is an increase and growth of muscle cells. Most EFT exercises are compound movements, which means a large group of muscles are simultaneously activated. This type of training is also a great way to improve your overall health and maximize your outcome versus moderate intensity exercises.

 

Burn calories and lose weight

Studies have shown that women burn up to 12 more calories per minute when compared to traditional training routines. If you train for an hour that’s 720 more calories burned!

What this comes down to is; the more muscles you are using, the more calories you can burn – and EFT combines various muscle groups excellently.

 

These workouts are super-efficient for torching unwanted fat. Performing a series of HIIT exercises with minimal rest in between sets dramatically increases your body’s metabolism and fat burning ability.

 

What’s more, EFT is known for its “afterburn effect”, which enables your body to stay in fat-burning mode well after you have finished working out. This process can keep calories burning for up to 24 hours after working out. In essence, your hour-long workout keeps your body burning calories for a full day.

 

Enhance mobility and endurance

EFT may not seem like other traditional mobility-building training regimens like yoga or Pilates, but it has proven to be very effective for enhancing mobility. Many exercises make use of motions which improve your range of motion and joint strength.

 

Not only does EFT improve overall strength, but your endurance performance will also certainly see the same benefits. EFT helps build a stronger core which is essential to transfer and utilise strength throughout your entire body. Another benefit of a strong core improves your form, which helps reduce the risk of injury.

 

Train efficiently

Train less and gain more? That’s exactly what you’ll get from an EFT workout. Classes are generally an hour long and they include a warm-up and cool-down. Research has shown that longer isn’t always better and HIIT can improve cardiovascular fitness and burn more calories while training intense and fast.

 

Not only are the workout durations shorter, the workouts themselves also offer more variety with a countless number of combinations, making it an ideal alternative for those who don’t like the monotony of traditional training.

 

Step it up

Offering a unique and futuristic fitness experience with equipment to match, Body Action Gym boasts EFT group classes led by leading instructors where you will have the opportunity to experience our state-of-the-art OUTRACE frame.

 

Multi-functional, effective, and versatile. With the OUTRACE you will be able to perform endless functional training exercises while incorporating bodyweight and free weight movements on this structure, while moving freely outdoors.

 

Convinced about the benefits yet? Join a EFT group class today! To find out more, book an exclusive tour here.

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03 February 2023

How to start weight training for women

Weight training can bring with it many benefits, including building leaner, stronger muscles, strengthening your bones and joints, as well as helping to keep your metabolism in a healthy state — which also allows you to burn more calories. It is also important to note that weight training can benefit you regardless of your age, as it can help fight the loss of muscle mass and reduced mobility that occurs as we age. 



What equipment is needed to start weight training?

When you start your journey of weight training you would not necessarily require a wide selection of weights to tone your body or build lean muscle mass. Many strength exercises, such as push-ups or lunges, require only your body weight for resistance. 



How to get started 

·      Start with a warmup. By starting with some cardio activity, you will increase the blood flow to your muscles and prepare them for the workout to come.

 

·      Begin your workout with lighter weights. The best place to start is with a weight that would allow you to complete 10 to 15 reps with the proper form. Start with 1 or 2 sets and slowly progress to 3 sets or more. This would also help to reduce your risk of injury.

 

·      Gradually increase your weight. Once you find that you can comfortably complete your reps and sets at a given weight, increase the weight slightly – by 5 or 10 percent. Make sure this is the right weight for you, by ensuring that you can just complete the requisite reps with the correct form before you do a full workout. If you cannot complete the requisite reps with the correct form, then lighten the weight slightly.

 

·      Remember to rest in between sets. By resting for at least one minute between sets you will help prevent your muscles from becoming fatigued.

 

·      Limit your workout. Aim to complete your workout within an hour. Due to muscle fatigue, longer sessions may not bring the better results you might expect, and by pushing yourself too hard for too long you increase your risk of burnout.

 

·      Stretch after your workout. By stretching you will boost your flexibility, ease muscle tension, and reduce your risk of injury.

 

·      Don’t forget your rest day. By including a rest day, you will give your muscles the time needed to recover as well as replenish your energy stores before your next workout.

 

 

Exercises for Beginners

The best resistance training programs work all major muscle groups in your body, so this is recommended even if you are particularly interested in building specific regions of your body, such as your biceps, or toning your legs, for example. Remember that overworking one muscle group increases your risk of injury, so it is best to keep it balanced.

For a solid, all-over workout, we suggest that you start with the following exercises, as these will work most of the large muscle groups in your body.

 

             Exercise

               Target Area

o   Dumbbell Single Arm Row

o   Back and Upper Arm

o   Dumbbell Shoulder Press

o   Shoulders

o   Dumbbell Chest Press

o   Chest

o   Bicep Curls

o   Biceps (front of arm)

o   Triceps Extensions

o   Triceps (back of arm)

o   Resistance Band Pull Apart

o   Back, shoulders, arms

o   Lunges

o   Quads, Hamstrings, Glutes, Calves

o   Squats

o   Quads, hamstrings, calves

o   Calf Raises

o   Calve (back of the lower leg)

o   Plank

o   Core, entire body



Safety First

Always keep safety in mind when you start a new training routine. Resist the urge to push yourself too quickly and listen to your body. Important safety tips to remember when you are weight training include:

  • Wear the appropriate clothing.
  • Pay attention to your form and perform each exercise slowly.
  • Don’t be shy to ask someone to spot you with heavier lifts – especially if you are lifting the weight above your head.
  • Always ensure that you stay hydrated.
  • Do not hold your breath while you are working out weights – inhale before you lift and exhale while you lift.
  • Always consult a doctor before you embark on a new exercise regime, especially if you have a health condition, as they may have recommendations for exercise modifications that can help keep you safe.


Do women build muscle at the same rate as men?

When looking at weight-training recommendations, men and women are not all that different. Admittedly, men often experience greater muscle mass gains, but in essence, both men and women should make sure that they work out all the upper and lower-body muscle groups every week to reach their goals, whether this is to build muscle or tone.

Men often experience greater and faster muscle gains because testosterone plays such a big role in muscle development. Whilst both men and women have testosterone in their bodies, men have more of this hormone. Furthermore, muscle growth is also affected by your body composition and your body size.


Remember that diet also plays a big role in any exercise regime. Make sure that you follow a healthy diet that has a good dose of protein. Protein will fuel your workouts and help build muscle - animal sources would have the most protein, but vegetable sources can also be used to gain the required results.


Finally, if you are new to lifting weights, you should consider getting started with the help of a certified personal trainer. A personal trainer is able to guide you with insight around proper form as well as assist with a training program that is specifically tailored to your needs and goals. At Body Action Gym, our wellness coaches will also be on hand to help guide you in the right direction. 

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20 January 2023

Why is stretching important for athletes and you


Whenever you start a training schedule you will notice that all your daily routines will either start off with stretching or end off with stretching and, sometimes, routines will incorporate both - depending on how strenuous the workout or activity will be.



What happens when you stretch?


The idea of stretching before starting any exercise is to elongate the muscular fibers to prevent injury when performing the exercise. It is vital to also perform some kind of cardio before the pre-workout stretch to get the muscles warm, as stretching too quickly whilst having cold muscles could lead to injury - especially if you start off with deeper, more intense stretches.

When stretching post-workout, your muscles won’t feel as tight or as painful. When you exercise, a chemical called lactic acid is released throughout the body and can sometimes create a buildup which is usually what makes the body feel so sore after working out. Stretching afterwards will help release lactic acid concentrates. It’s also exceptionally important to stretch after a workout to retain and increase the range of motion of your muscles.



Stretching variations


Like everything that has to do with exercise, stretching has multiple variations.

Ballistic stretching is one of the movements that not many wellness specialists will recommend as it uses a bouncing like motion which can cause injuries.

Static stretching is when positions get held for a certain amount of time. The idea is to not hold the position to a point where you are in pain, but you do need to feel a slight pull.

Active dynamic stretching is usually done in a routine where your body must be moving. An example of this type of stretch is arms circles.

Passive stretching uses your own weight to stretch the muscles and assist you with your range of motion.

PNF stretching (proprioceptive neuromuscular facilitation stretching) uses a lot of passive movement that influences deeper stretches. These movements are also beneficial to improve active and passive ranges of motion.



Benefits of properly stretching


Besides assisting the body with releasing chemical buildup, stretching can have multiple benefits that improve your overall outcome and performance.

Elongation of the muscles can assist with flexibility and performing entire ranges of motion. This means that if you want to take longer strides whilst performing any type of running, you won’t accidentally pull or hurt the body. Elongation of the muscles will also assist with tendon stretching which eliminates the tightness experienced.

A wind-down after an exercise is also quite important and by performing stretches, they can assist with relaxation, which is a perfect way to end off a session without feeling too amped up. This will increase blood flow that allows oxygen to travel through the body preventing oxygen deprivation.

Regular stretching is also beneficial to improve flexibility and assists with your mood if you are feeling stressed.

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11 January 2023

When is the best time to exercise?

There are many studies in the fitness world that compete on the best time to exercise for your body and schedule.

 

Morning workouts with a punch

With our busy schedules in these modern times, it is often very difficult to find the time to workout in the morning. However, studies have shown that if you can workout for 45 minutes in the morning, before eating a meal, you will see positive results in not only your physical appearance but in your mental and emotional state as well.


As an added advantage, your hormonal profile in the morning is predisposed to a higher metabolism of fat, meaning that with the extra growth and cortisol hormones in your body you will draw more of your energy from your fat reserves. This makes an early morning workout more ideal to increase mental prowess, emotional stability, and an overall increased potential in your daily physical workouts for a positive start to everyday of your life.

 

Afternoon workouts are still good

Morning workouts are the way to go and ideal for optimal results, however fitting in a workout, no matter the time of day, will be beneficial to your body - so let’s look at the facts!


Afternoon workouts are often when most people can fit in some physical activity to give them that much needed mental boost. Naturally your body temperature is at its highest between 2pm and 6pm at night, which means that you will be working out during the window of time your body is most prepared, potentially making it the most effective time for you to workout. 


Meaning that if you are looking for a potent and powerful performance boost in your daily exercise, then this would be the ideal time for you to hit the gym!

 

Evening Oxygen-Filled Workouts

For the majority of people, going to the gym after work is the only option they have and let’s face it, it is still good for you to get physical exercise into your daily routine. Similar to an afternoon workout session, evenings present the same initial benefits to your workout, with a higher body temperature than a morning session.

 

In addition to this, your oxygen uptake kinetics are faster in the evening; meaning that your resources will slowly and more effectively be consumed. Not only are you able to have a better and higher heart rate workout, but your reflexes are faster, making classes and High Intensity Interval Training workouts the best to attend during these times.


Whatever the time of day that you can make it to a workout session, any physical exercise will benefit you in a big way.


Keep in mind that morning workouts benefit those of us who are looking to trim down and shred, whilst afternoon workouts are better paced for performance-based exercises and evenings are best suited to high reflexes and class exercises.

 

See you in the gym!

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02 December 2022

Enjoy the Festive Season Mindfully


The Festive Season is synonymous with over-indulgence – both in eating and drinking, social occasions, gift giving and receiving. In order to enjoy the Festive Season mindfully it is important to always keep moderation in mind, as well as to attempt to keep to your usual routines such as exercise and spending time on yourself.


Some things for you to keep in mind to ensure that you get the most out of this Festive Season is:


1.      Set an intention for the Festive Season

Whether you are aiming to decompress and find yourself again, or perhaps get started on a new hobby, take the time to read the books you have been putting aside all year or even to embark on a fitness routine by visiting the gym more often, set your intention and focus on ways to ensure that you do the things that you want to achieve.


2.      Prioritise your plans

Following on from your intention for the season, prioritise what you spend your time on, to ensure that you get the opportunity to do the things that YOU want to do. Prioritising goes hand in hand with your routine, which brings us to the next point.


3.      Stick to your routine

If you usually get up early and go to gym to get your day started, then keep doing this. Not only will it help to give the season some structure, but it will also allow you to indulge whilst you still keep your fitness journey going. We are creatures of routine, and by maintaining yours you will find more satisfaction in this season away from the hustle and bustle of your day-to-day life.


4.      Remember to prioritise ‘me-time’

Modern life is busy and stressful. We know this. During the year we often neglect to find time to focus on ourselves while chasing deadline after deadline. So, use this time to reconnect. Spending time in the gym will give you the opportunity to focus on yourself – try to reach new goals, attend a yoga class you always wanted to, but could never fit into your schedule or perhaps get into the habit of taking a daily run. ‘Me-time’ takes many forms, and means different things to all of us, but try to do something every day that makes you happy.


5.      Enjoy the time with family and friends

During the year it is also often hard to make time for friends and loved ones. Use this time to catch up with your friends, play in the park with the children, build a puzzle with your grandmother, bake a cake for your partner and reconnect and nurture those bonds that might have been left in the rear-view mirror during a busy year. You could even attend a group fitness class with friends - you would be surprised at how much this revitalises you. 


6.      Practice moderation

Moderation in all things is key. Have the cake, but not the whole one! Spend time with friends and family, but make sure you spend time on you too. Have the party but have some early nights too. Achieving balance is imperative to ensure that you get the most out of this time.


If you achieve balance and mindfulness during the Festive Season, it will allow you to enter the new year refreshed and ready for all it will bring, instead of feeling ready for your next holiday!

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29 November 2022

Best beginner gym workouts

 

Where to start

For many first-time gym goers finding a place to get started can often be the hardest part. There are a lot of aspects to consider before even stepping into the gym, but we have put together a few points to help you along the way and kick-off your fitness journey.

 

Getting ready

Having a successful gym experience can be influenced by many different factors but a few of the main aspects to keep in mind include:

1.      Wearing comfortable and breathable clothing ensures you can focus on your workout while also making you feel relaxed and ready to work out.


2.      Staying hydrated during your workout is important regardless of whether you are pushing yourself to your limits or taking it slow, so make sure you always have a water bottle at the ready. We recommend taking small sips in between sets.

 

3.      Setting goals for yourself so you know what you can focus on and work towards. Having a specific but achievable goal in mind can keep you motivated and help you track your progress.

 

Don’t rush – fitness and wellness are two things that take time and practice, so instant results are not always possible. The important thing to remember is that consistency is key, and this will help you to monitor your progress and build healthy habits, which will benefit future you.


What we would recommend

Once you are dressed and ready to start your workout, the question of “where to start” will certainly be on your mind. Here are a few of our personal favourites and suggestions for you to try:

 

1.      Equipment to try: Technogym Elliptical trainer

Finding the right equipment to use on your first visit to the gym doesn’t have to be daunting – especially when we have the Technogym Elliptical trainer to help you get started. This machine allows you to enjoy a full-body workout without the hassle of figuring out how it works. All our Technogym machines are loaded with “how to” guides and training examples to follow so that you can get the most out of the machine in the easiest, fastest and safest way possible.

 

2.      Mywellness guided programmes:

The Mywellness app ensures that all your fitness statistics, progress and goals can be stored on one app. This also includes guided training programmes that you can select, alternate between, and learn from to ensure your form and technique are correct. The guided programmes are a helpful way for any beginner to get comfortable with the equipment and understand how different exercises should be done to avoid injury while maximising fitness.

 

3.      Group classes to attend – group classes are a great way to get started with working out as the group setting and teamwork-centric atmosphere helps to make you feel comfortable and supported throughout the workout. A few great classes to try first include:

-         Spinning

Our spinning classes are an easy way to introduce yourself to full-body workouts guided by our expert instructors or even done at your own pace. Spinning incorporates both upper-body and lower-body movements that will improve both your stamina and muscle strength. Our state-of-the-art spinning studio is equipped with the best sound, lighting and equipment to ensure you experience a 6-star ride every time.

 

-         Les Mills Tone

Les Mills classes infuse sound, movement, and energy into every workout session to ensure you are getting fit and having fun. The Les Mills Tone class is a perfect example of this as it will help you tone your muscles while keeping you moving towards your fitness goals. Our classes are guided by our expert instructors who are always happy and ready to help you perfect a movement and enjoy our immersive classes to their fullest.

 

Practise makes progress

Everybody’s fitness journey looks and progresses differently but the most important thing to remember is that you have to put in the effort to get started. Finding your way in a gym and seeing which exercises, classes and workouts you enjoy is an engaging and often enjoyable process as it helps you discover a world of fitness that most people never knew existed. Your success is completely up to you, but Body Action Gym endeavours to be with you every step of the way along your fitness journey to make it a little easier to navigate.

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08 November 2022

Diet vs Exercise


Most people are under the impression that if they eat well, they don’t need to work out which isn’t always true. To get the results you want, you will need a combination of both, a good diet complimented by a workout regime to suite your end goal, which will give you the best benefits to help sustain your desired results.

 

By combining your workout regime and a healthy diet, you will notice that the best results leave you feeling and looking great, but the increased combination can help reduce heart disease risk, improve your mental health and your overall mood.

 

Let’s start with your diet, to get the best benefits out of your daily diet it is generally ideal to consume a minimally processed, whole food diet. This means eating meals full of healthy fats, proteins, and fiber such as avocado, cheese, dark chocolate, and fatty fish.

 

Contrary to what most people believe, you are allowed to eat fats, chocolate, and diary and you won’t gain weight, the key here is moderation. Too much or too little will leave you feeling unbalanced, and your body will not have the necessary fats, nutrients, and energy to keep you fit and healthy while you work out.

 

The next step that you must consider after working out your ideal fuel food, is how you will use that fuel to improve and assist your body goals. Working out offers many benefits such as an increased metabolism, meaning that you can burn more calories during the day, contributing to a regulated and healthy gut as well as being a great way to not only improve your body but your mental health as well. Physical activity strengthens not only your muscles, but also your bones and improves your daily ability to do your everyday tasks.

 

Eating correctly and being active goes hand in hand, a lot of fad diets misinterpret and underestimate the need for the correct meal portions - in particular grains and meat. Often people eat too many processed foods that are high in calories and low in fiber, vitamins, and minerals in fear of eating “fatty foods”.

 

Now that we have established how and why exercise and eating well go hand in hand, how do you get started with your new health journey? A good starting line is to have your daily breakfast, allowing your metabolism to get a daily kick start, replenish your blood sugar and give your muscles the necessary boost to start your day.

 

Consider eating more healthy fats such as nuts, seeds, olives and avocados and allow yourself to snack during the day on these healthy fats to keep your body replenished. You can also continue your up stroke by eating carbs, but remember to rather have complex carbs such as whole grains, fruits, vegetables, and beans which are not the same as processed carbohydrates and sugars.

 

If you can, try to be active every day for at least 30 mins a day, a walk or even some gym time can balance out your daily eating regime and get you into a comfortable balance between working out and eating healthy.

 

Getting into shape should be a benefit of your eating habits and workout regime, your top priority should be living and engaging in a healthy lifestyle. A healthy body can make way for a healthy mind and support better living, which is something we strongly believe in and live by at Body Action Gym. Join our family and open a door to whole new world where you are our top priority!

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08 November 2022

Imagine a gym that is out of the ordinary, a place where you can experience the future of fitness – today. A place where you can have your workout session whilst being enveloped by music provided by a live DJ – something that would benefit your routine by making it more fun and entertaining and even boost your overall mood for the rest of day.

Why opt for a DJ at the gym when you can listen to your favourite jams online?

Yes, you know your music and have a specific preference of genre that keeps you pumped, but what could be more fun, challenging, and progressive than working out to something new that you haven’t heard before? You also won’t have to spend all the time compiling a playlist for yourself. Having a DJ at the gym is what gives the facility an atmosphere akin to a club - with interactivity and beats that keeps you going when the going gets tough. With every beat of the music, you can do a rep or take a step and depending on the tempo of the music, it will complement your routine. Add to this the communal atmosphere with all of your fellow gym-goers enjoying the same music you are, keeping you all in the moment and motivated, and you have the recipe for an unforgettable workout.

How to let the DJ guide your workout

At Body Action Gym, our DJs start out their sets slow – perfect for warming up. They then progressively increase the tempo so you can increase the intensity of your routine as the music builds.

The DJs will start off with a tempo of between 124 and 126BPM, then work up to tempos ranging between 130 to 134BPM whilst you ramp up your workout. Finally, the music will reach peaks between 136 and 140BPM for those high intensity moments, allowing yourself to build the rhythm of your workout to match the flow and peaks found within the music – making the whole workout experience feel just so much more organic.

This experience would be similar to that of being at a festival such as Ultra or H2O, where DJs would build up the intensity of their sets to hype up the crowd. Following this template, our DJs would build their sets specifically to keep your routines engaging with different variations and tempos to match your workout activities, whether it be running, rowing or even weight training.

Benefiting from a gym with a DJ

At the end of the day, you need a gym that motivates you in every way possible. Having upbeat and exciting music play in your surroundings is how you create your own motivation that boosts your performance during your session and everyday living. A DJ at gym contributes so much inspiration and motivation to members to push themselves harder to achieve the goals that they have always wanted, just by the set played, in an atmosphere that makes the workout session feel more like fun than a hard slog.

By using the science of DJing and applying it to the fitness industry, Body Action Gym gives our members the opportunity to experience a different way of working out, bringing the future of fitness to them in Africa’s only 6-star fitness facility.

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28 October 2022

Weight training for weight management

Many people tend to think that the only possible way to manage their weight is by enduring a couple of hours of cardio a week. Although, this is partially true, there are other ways to lose those extra kilo’s or prevent gaining them by incorporating weight training into the routine. Typically, weight training is associated with bulking and gaining muscle but using a different technique could prove useful in your weight management journey.


What is weight training?

Weight training, sometimes referred to as strength training or resistance training, is a technique that uses weights for resistance. Using weights during training allows you to put stress on the muscles which aids in strengthening the muscle. Weight training uses anything from barbells, dumbbells, and gym machinery to what you have available in the house, such as cans of food.

With weight training to maintain weight, aim for doing more repetitions with lighter weights. Heavy weights and fewer repetitions can lead to bulking, which is the routine body builders follow.


What to think about when maintaining weight

Mindfulness is important when doing any workout routine. Remember that keeping form whilst doing exercises is more beneficial than slinging your body around to do as many moves as possible. Although, this can burn off calories, it can also cause serious injuries. In fact, this is something that should always be kept in mind during any training session.


Eating the correct foods and specific quantities of food is another factor that influences the gym world, whether you are bulking, losing weight, or even toning the muscles.

Vary the weight exercises that you do every week as an encouragement to prevent you from getting bored with the same-old-same-old. Go with a different compound exercise every day that allows you to work different muscles per muscle group. Changing the exercise you do will also prevents your body from getting used to doing the same thing, which won’t be as beneficial in the long run.

Don’t train the same muscle every day to failure. Overexercising muscles leads to fatigue, strain and even permanent scarring or damage to the muscles.


Workouts to try for weight management

Kettlebell swings

·       Performing anything with a squat-like movement helps you build strength and muscle. The weight from the kettlebell also strengthens your arms, and the movement you do allows you to engage your core.

·       Do a few sets of this exercise for twenty seconds each.


Mountain climbers

·       This workout is useful for strengthening the arms, the abs and the back. To give yourself more of a challenge, wear a light weighted jacket. Mountain climbers use your own body weight to train the muscles.

·       If you have never done this exercise before, aim for this movement for 30 seconds.


Walking lunges or step ups with dumbbells

·       This workout works several muscle groups such as the core, calves, glutes and hamstrings. Because it works so many different areas of the body, you are prone to burn more calories and build more muscle.

·       This exercise should be done for 3-5 minutes a day but can be increased to 10 minutes, depending on your endurance levels.


How to start

Motivation is usually the first thing to have when you begin with any journey. Drawing up a goal plan keeps you motivated and gives you direction when you are stuck.

Listen to music whilst you train. The music distracts you from feeling like the session is taking too long. In fact, it will encourage you to keep going which will ultimately burn more calories.

Be kind to yourself. Your body won’t change immediately so be careful of overtraining. You need to take breaks so that your body can recover from previous sessions.

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12 October 2022

For many people, the thought of achieving a perfectly toned body brings thoughts to mind that include pulling long shifts at the gym and cutting back on your favourite foods. The happy reality is that working towards a toned physique is more focused on creating a balance between workouts, diet and your goals.

 

5 easy tips:

1.      Let’s start with the basics – realistic goal setting.

No one on earth can get fit overnight but, by setting realistic and timely goals for yourself you will be able to reach those goals in due time. A few examples of achievable goals include “lose 2 kilograms in a month” or “be able to do 10 push-ups by the end of three weeks”. These types of goals help you to stay motivated while also allowing you to feel proud when you achieve something you’ve been working towards.

 

2.      Diet is important but don’t put unnecessary restrictions on yourself.

This aspect of toning and fitness can sometimes be the most challenging because everyone has a different relationship with food and there is no right way to manage dietary habits. A good way to measure a generally healthy diet is to ensure you are consuming enough balanced meals to ensure your body can absorb the right nutrients and vitamins it needs to allow itself to start toning – meaning it can start to cut weight for a leaner look or gain weight for more muscle definition. Finding the right kind of eating plan or mix of foods that will work for you is important in allowing your body to benefit both inside and out while you are training. This doesn’t mean that you can’t enjoy your favourite snack or treat – it just means that you need to be able to understand that the food you consume will have an impact on your fitness journey so it is up to you to decide how positive the impact can be.

 

3.      Toning your muscles doesn’t have to only be with weight training.

Different bodies react beneficially to different workouts and so experimenting with what works for you is the best way to find out how to achieve your goals in the best way for you. Weight training is a form of exercise should you want to get toned as it targets specific areas depending on the weights and movements being practised. Those who would rather use their body weight or simply prefer to explore other machinery in the facility will find the My Wellness app, which is included in your membership, has an array of information, tutorials and workout regimes to help you find what you’re looking for in a few easy swipes.

 

4.      Challenge your current self so your future self will be proud.

Exercising and progressing at your own pace is important but at the same time pushing yourself a little bit further every now and then will help you see just how strong, both mentally and physically you are and it will help you become more confident. This is not to say that you should go beyond your limits, but it is beneficial to have a little competition with yourself to ensure you do not become caught in the same fitness cycle when there are other ways to tone that you can explore which you may enjoy more.

 

5.      Consistency is the currency of fitness.

As cliché as it may sound – having a consistent fitness schedule will benefit you in both the short and long term of your fitness journey. This is because repetition enhances your behaviour and actions, so by continually repeating healthy fitness and lifestyle habits you will become more familiar with them until they become a natural part of your life. Consistency helps create a happier and healthier you with less effort involved in the process every time you do it.

 

Body Action Gym can help get you started:

With so many options, workouts and routines to choose from, it can become overwhelming to decide where to get started. To make this decision a little easier, we would recommend attending an interactive and immersive group class where you will not only be supported, guided and motivated to reach your fitness goals, but you will also have a great experience doing so. A great class to start with would be our Les Mills Tone class where you would be specifically focusing on toning your body through both centralised and full-body movements.

 

If you would prefer to exercise in a solo environment while still benefiting from a full-body toning workout, we recommend using the Technogym bench located in the HIIT studio. This equipment has multiple aspects to it, from its free weight selection to its resistance bands, so you can choose how and where you can start toning. Both our classes and equipment have been designed to give you the most beneficial fitness experience possible.

 

Rounding off:

Practicing the above and ensuring that you are giving enough time to yourself to not only see the progress but to also feel it, will help in allowing you to reach your ideal toned physique and fitness levels. If you would like to find out more about toning and how to get started, our personal trainers and instructors are available to assist. 

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01 September 2022

The face of fitness has evolved. Living in a post-pandemic, technologically modern age has given us the ability to effortlessly tap into the multifaceted aspects of fitness.

Before we can truly understand what the future of fitness looks like, we need to look at the current state of the fitness industry and then define the parameters by exploring the meaning of fitness and considering what the term “future” represents.

Where we've come from

The fitness industry has always been a rapidly evolving entity, having to continuously adapt to changes presented to it by the needs of individuals who on a daily basis identify and set higher goals for their lifestyles based on the increasing pace of society. However, this all came to a sudden pause once we were faced with a global pandemic. Most brick-and-mortar gyms stood empty, and some did not survive the sudden dip in attendance, but this also presented a unique opportunity which some gym companies capitalised on by developing and presenting online workouts to the public who were stranded at home.

Fast forward to today where a lot of people work from home, sitting for extended periods of time but also exercise at home using equipment that now employs the technology that was developed when we could go nowhere. Technology that has built-in tutorials and workout routines accessible at the push of a button. The only missing factor in this equation is that there is no physical, human interaction when choosing this as your new normal. It unfortunately comes with vitally unavoidable limitations.

When you consider the definition of fitness as one’s ability to execute daily activities with optimal performance, endurance and strength with the management of disease, fatigue, and stress, would you not question the true effectiveness of modern home-only workouts?

It is hard to believe that world class athletes, soccer, rugby and cricket players, marathon runners and rowers confine themselves to their garage while preparing to compete. They also do not use a single piece of equipment in their training routines, as there is a need for multiple specialised pieces of equipment to stimulate cardiorespiratory fitness, muscular strength, muscular endurance, body composition and flexibility.

Where we're going

It is with all this knowledge and perspective that the future of fitness can be evaluated more accurately. There are no objections to working out at home, in fact it is recommended to be consistent, especially with time becoming an increasingly rare commodity to us all, however, the benefits to working out in a gym facility have become invaluable through access to diverse technologically advanced gym equipment across disciplines, the support offered from fitness professionals through one-to-one engagement and being able to motivate yourself and a training buddy through your fitness journey.

When one thinks about the word “future”, it often translates into something reminiscent of science fiction, but when you combine that mindset with the word “fitness”, what do you picture?

Imagine a world where your wearable technology is built into your gym gear and not only your “wearable” watch. Imagine a world where not only does your wearable technology record your movements, but it can also identify health risks and alert you while you are training. Does this seem a little far-fetched? Shockingly, it is not, it is currently in early phases of development.

Wearable smart garments are without a doubt a subject of great interest and controversy. It should be very clear that the future of fitness is a personalised approach and lies deeply seeded within our own perception of achieving the fitness lifestyle we desire, whilst maintaining our vast amount of personal and professional priorities, complimented by an invisible fitness partner that keeps track of our physically exerting activities as we go about our daily routines.

We have all struggled through an event that touched everyone on a global scale. We did our best to maintain a lifestyle as healthy as we were able to, through what we had access to, but the time has come for us to shift our dependency onto the professionals who have our best interest at heart in this regard. We are talking about the fitness facilities that took the initiative to evolve alongside us while facing industry-crippling odds. We are talking about fitness facilities like Body Action Gym.

It is easy to find a gym that promises to give you all the tools you need to stay at the top of your game, but what we truly need from a fitness partner is the assurance that they will provide not only the tools, but the complimenting expertise and support to guide us while we strive to turn our fitness goals into our daily reality.

Fitness for the future, or more so, fitness for your future is attainable right now. Through our partnerships with Technogym and Les Mills International, we offer the widest range of specialised and technologically advanced equipment as well as cutting-edge group classes. Every aspect of our facility is specifically geared toward giving you exactly what you need as an enthusiast, athlete or fitness professional all under one roof, with the added benefit of tracking all of your workouts in statistical breakdown format via our MyWellness application. If you were looking for a partner that embraced fitness for the future, you found us.

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29 August 2022

Is Outdoor Training as good as they say it is? We did some research to find out exactly how and what outdoor training and exercise can do for your body and mind.

Do you prefer working out in the open air or are you more of a gym lover? If you are hesitant to train outside or that the outdoor training is not as effective, we have all the benefits and best ways to utilise our outdoor facilities to benefit you and your training plan.

Working-out or just spending some extra time outdoors in the fresh air has many health and mental benefits such as:

Vitamin D

Working-out, outside for 5 – 10 minutes gives you a daily dose of vitamin D, which improves and helps regulate your body’s natural levels of calcium and phosphate. Try substituting your daily supplement for an outdoor workout facility, like our outdoor 50m Running Track or our Elite Fitness Training area and equipment.

Lowered blood pressure and stress

External studies have shown that working-out outside lowers blood pressure and heart rate, with this added benefit, training outdoors leads to a less strenuous exercise as opposed to the same level of workout which is completed indoors. Meaning that you can push your limits even further when training outdoors and hit your workout goals!

Fresh Air revitalizes your mind & mood

Being outside is an overall mood booster, from sounds, smells and feeling the warm of the sun on your skin has a positive effect on your mood. The next time you are training outdoors keep note on how being outside for just 5 minutes can change your emotions for the better.

A change in your regular workout regime

Change things up! Experience all that your gym has to offer, take your cardio workout to the basketball court or even try out a running a track to keep your muscles, mind and mood in a positive space. It’s a great way to keep you engaged and burn more calories while you work, while taking your workout to the next level and try something new!

Whatever your preference is, outdoor training can be a great way to change you regular regime and routine out, boost your mood, engage your brain and give you a free added daily dosage of natural vitamin D. Here at Body Action Gym we endeavor to give you the best of both, to suit your gym needs and workout goals.

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19 August 2022

How long does it take to get fit?

Getting fit is one of the most invigorating feelings during your gym journey. You realise that you become more agile, stronger, you have more energy and you are in a better mood overall knowing that you have made an achievement.

Before starting with a new routine, a gym-goer needs to ask themselves the following questions:

·         What is the goal?

·         When is the goal going to be initiated?

What is needed to get fit?

Firstly, a realistic goal plan is needed. Once a desired routine is established through research, your goal can be initiated.

The most important aspect to take into consideration when starting your new-found gym journey is consistency and regularity should be the main focus to achieve your goal.

Consistency in fitness

Constantly training the same muscles over a prolonged period builds the muscle that you are training. When training muscles overtime, you will notice that weightlifting is easier or performing cardio exercises doesn’t feel so daunting.

This is how you know you are already on the right path in reaching your goal and that you are already on your way to a fitter lifestyle.

Regularity in fitness

Having a dedicated time to exercise everyday helps you obtain a routine and with time will enforce the body to feel accustomed to it.

To maintain the muscles, training must be put on repeat, changing it up only to progress the routine. An example of progressing your workout would be to add additional weights, running at an incline, and even trying a new motion to exercise more muscle groups.

When will a difference be noticed?

There are many factors that could affect the length of time it will take you to get fit. This includes your age, physical make-up, current fitness level or even your genetics. Depending on these factors, the frequency of your use in the gym and the overall routine being performed will determine when a difference will be noticed.

Food and fitness

Your diet is important when you are in the process of getting into shape. Although, you might find yourself cutting out certain foods, it’s good not to eat an excess of some foods and it’s also good not to build an unhealthy relationship with food. Following a diet plan that works in conjunction with your fitness routine is a vital part of getting fit.

Depending on what type of training you are aiming for will depend on what foods to consume in assisting you to achieve your goals.

How can Body Action Gym help you?

When initiating a routine, it’s important that you don’t overdo exercise to a point where the muscles get damaged. To reach the fitness goal, you need to ensure that the exercises are being done mindfully with controlled motions.

Body Action Gym is home to many different pieces of equipment that impact different muscle groups. With equipment such as the Tanita Scale, a modern tool that analyses bioelectric body composition using electrical signals in twenty seconds, you can establish at which point you need to start and what your body needs focusing on based on the results you receive.

As a 6-star lifestyle facility, Body Action Gym accommodates for a number of personal trainers that have the experience to assist with your fitness journey. The trainers instruct you on the correct movements that should be done and guide you through the type of food that can be eaten for the goal you are aiming for. With an array of diverse classes, you are sure to find a string of workouts that suit what your body needs and what goal you are aiming to achieve.

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29 July 2022

Easy, healthy on-the-go snacks

Eating healthy forms an integral part of any kind of training program but finding snacks that are both delicious and healthy can often be a challenge. Our own personal trainer, Natasha, says that by snacking, a person can improve their metabolism and keep a good energy level so that they are prepared for training throughout the day. A person should have at least five meals a day, three main meals and two snacks in between. This will train your system to burn the intake, which creates a faster metabolism, which leaves room for your body to have a larger intake to gain more energy. It is important to remember when you are preparing your meals they should be portioned out to the amount of protein, sugar, carbohydrates, fats and vitamins needed to be in each meal and snack.

The importance of snacking

Snacking becomes important when blood glucose levels drop in between main meals due to lack of nutrients. Which means that you won’t feel tired halfway through the day or as if you have no energy left. Snacking will provide your body with the nutrients your body needs to give you energy in the day and during training. By having easy to make healthy snacks that are portable makes it easy for you to stay fit and get the blood flow going.

Some weight gain and bulking snack ideas

·        Mixed nuts provide the body with protein and healthy fat

·        Biltong will provide you with protein, iron and vitamins.

·        Protein shakes and smoothies are portable so you can have it while you are working, shopping or just relaxing.

Some weight maintaining snacks

·        Yoghurt with fruit and cinnamon, a simple snack with both flavour and nutrients.

·        Rice cakes are a good snack if you do not eat gluten, nuts or soy.

·        Hummus and veggies provide a good source of protein and fibre.

 

Overall, healthy snacking can help your wellbeing, even if you are not training. Remember to portion your meals according to your nutrient’s intake. It is very important not to over- or under-snack as sticking to your portioned snacking will benefit you. If you need help figuring out your snack portions or you do not know where to start, try asking one of our instructors or personal trainers at the gym. If you don’t have time to make a snack you can also stop by Kilojoule Café and try out one of the many smoothies or snacks. 

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08 July 2022

Dynamic vs Static Stretching

There have been lots of studies on what stretches to do and when to do them. Today we will try and simplify it. The two main types of stretches we will cover are Dynamic and Static stretching.

Dynamic stretching helps your body pre-workout, while static stretching helps your body post-workout. Both can be performed in our stretching area or one of our 6-Star studios.

 

Dynamic Stretching

Dynamic stretching is a great way to warm up and loosen up before a workout. These are stretches that aim to increase your blood flow and in-result increase your mobility and prepare your body for the rigorous demands of your workout.

Dynamic stretches must be done at a slow to moderate pace, allowing the muscles and joints to warm-up and become oxygenated. It is recommended to stretch for 10 to 15 minutes, targeting the muscles that you will be using during the workout.

 Below is a list of some great Dynamic stretch examples:

High knees

·        While jogging on the spot, with your feet hip-width apart. Hold your hands palms facing downward at waist height. Raise your knees alternatively, making sure to contact your palms.

Butt Kicks

·        While jogging on the spot, with your feet hip-width apart. Place your hands on your butt, palms facing away from yourself. Proceed to bring your heels up towards your butt until it contacts your palm.

Jumping Jacks

·        Stand with your feet together and hands by your side. In one motion, open your legs and arms out to your sides. Bringing your arms above your head and your feet wider than your shoulders. Then in one motion bring your hands back to your sides and your feet together.

Bodyweight Lunges

·        Stand with your feet hip-width apart and your hands by your side. Take a step forward, longer than a walking stride. So that one leg is ahead of your torso and the other is behind. Your foot should land flat and remain flat while it’s on the ground. Bend your knees until they meet a 90-degree angle, as you lower your knee behind you to the ground. Then push off from your front leg to return to a standing position. Alternate legs while repeating this exercise.

  

Static Stretching

Static Stretching is used to help reduce stiffness and tight muscles. This, in return, helps to relieve muscle pain and have a jump start on recovery. Allowing you to continue your day-to-day tasks with less pain and to get back into the gym sooner.

Performing static stretches at the end of your workout is incredibly beneficial as your muscles are warm and loosed up. This allows you to increase your range of motion and flexibility in the targeted area.

Static stretching has multiple other benefits, such as increasing blood flow to the targeted area and decreasing anxiety.

 Below is a list of some great static stretch examples:

Standing toe touch

·        Stand with your feet together and with your hands in front of your legs. Stretch down and touch your toes with your fingers, while bending at the waist and keeping your legs straight.

Knee to chest

·        Stand with your feet hip-width apart. Bring your one knee up in front of you until you touch your chest. Placing your hands behind your kneecap to assist in the stretch. Return to the standing position and then alternative legs.

Cobra stretch

·        Lie face down on a mat, with your legs straight behind you. Place your hands in a push-up position, next to your shoulders. Push your chest up and away from the mat, while keeping your waist against the mat. Hold this position for a few seconds before lowering your chest back onto the mat.

Cross-chest shoulder stretch

·        Stand with your feet hip-width apart. Reach your one arm across your chest, while keeping it straight. Place your other hand on your elbow to help pull your arm closer to your body. Hold this stretch for a few seconds before switching arms.

 At the end of the day, all types of stretching in proportion are necessary to look after your body. Just remember, Dynamic for pre-workout and Static for post-Workout.

If you are unsure, you can ask one of our floor custodians or instructors during your next session.

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14 June 2022

The essence of fitness is to push your body to its peripheries. But did you know that there are two ways in which this limit is achieved, known as the aerobic and anaerobic thresholds?


While these two metabolisms may sound like they aren’t very different, in practice, however, they are like chalk and cheese. Let's get a little scientific and unpack the difference between them.


Aerobic: your body creates energy through using carbs and fats present in oxygen that produces carbon dioxide and water through breathing and sweating - which takes place even without exercising. Low to moderate-intensity cardio workouts optimise aerobic exercise, with the main beneficiaries being your lungs and cardiovascular system.


These cardio-based workouts include:


·       Running

·       Jogging

·       Speed walking

·       Swimming

·       Cycling

·       Skipping rope

·       Dancing

·       Step aerobics


You’ll find all the equipment you need to complete these workouts on our gym floor, and most of these workouts can also be done in our instructor-led group classes


Anaerobic: this kicks in when physical exertion is highly increased due to resistance workouts, and the aerobic system can no longer keep up with the body's energy demand. This conversion point is known as the anaerobic threshold and the body starts burning stored sugars to keep up the demand and can usually only be sustained for a short period of time before you must catch your breath. 


Examples of these resistance training workouts include:


·       Weightlifting

·       High-intensity interval training (TIP: check out our HIIT class)

·       Plyometrics

·       Multifunctional or cross-discipline training (TIP: check out our EFT class)


In simple terms: the fitter you are, the longer you can sustain the aerobic metabolism before crossing into the anaerobic threshold. Suppose you run on a treadmill; if you can only run at a set pace for 1 minute before you are winded to the point where you have to slow down – you’re at the limits of your aerobic metabolism where your body still carries oxygen to your muscles. The fitter you become, the longer you can sustain that pace. Subsequently, exercises that no longer carry oxygen to your muscles are considered anaerobic.


On a side note: It’s important to find the balance between these two systems within your training programme, to ensure you get the best results for your body and your fitness levels. Equally important to note is that you should never confuse either of these thresholds with being the “optimal fat burning zone” that relates to your heart rate.


This could easily get confusing so you can always refer to this blog as a reminder, or check out this post we did for a quick at-a-glance highlight whenever you need to revaluate your approach to training or adjust your focus areas. It is always advised to speak to a professional to get the right guidance and help you reach your goals.

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10 June 2022

When it comes to deciding on a workout routine, the diverse possibilities of what’s available and possible can easily become overwhelming! That’s where we come in – breaking it all down bit by bit. It’s easy to focus on the obvious exercises such as weightlifting, jogging or cycling, but this post is focused on shedding light on an alternative option, which is incorporating a weighted ball into your workout. Slam balls and medicine balls are two of the most common weighted balls available, and each serves a specific purpose. 

 

What are they? 

Both medicine balls and slam balls are weighted, rubber-coated training balls which can be used in a wide range of exercises used to enhance your workout routine, strengthen your core, and increase muscle mass. 

 

Slam balls 

Slam balls weigh anywhere from 2kg – 25kg and have a hard, tough shell and are recommended for tossing, throwing and slamming movements, as its name suggests. Slam balls normally have a sand core which makes them ideal for slamming as this sand core prevents the ball from bouncing back and causing injuries. Slam balls have a heavy-duty outer layer, which prevents breakage from continuous ground impact. Slam balls encourage the use of your full body, which results in explosive movements and targeted core strength, and they can be used in place of free weights. 

 

Medicine balls  

Medicine balls are generally larger than slam balls and can be made from leather, rubber, plastic, or vinyl. The key difference between the medicine ball and the slam ball is that medicine balls are not designed to be slammed to the ground. Medicine balls have a softer outer shell and core, which would result in the ball bouncing back if slammed. Medicine balls are ideal for strength and endurance exercises, but not for high-velocity exercises.  


Both types of fitness tools can help improve strength and stability through different functions. It’s important to consider the key differences when deciding which one would be more beneficial to your workout and which exercises each is suited to. 

 

If you are unsure, be sure to chat to our ever-ready floor custodians and instructors during your next session! 


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06 May 2022

Les Mills is a name that often comes to mind first when you think about group classes, and for good reason. If you were unaware of where it all began, the fitness brand known as Les Mills was founded in the year 1968. This global phenomenon did not sprout from a few locations and a coordinated launch, but rather stems from a single gym situated in Auckland, New Zealand.

 

A brief history:


Leslie Roy Mills, who is a retired track and field athlete, breathed life into the localised fitness facility, however it was his son, Phillip Mills who drove the drastic change by establishing Les Mills International as a company in 1979. In the early 1980’s Phillip developed an exercise-to-music choreographed set of exercises, licensed them to the brand and trained instructors to present these programs to the public. It was at this point that the concept bloomed, as these initial Les Mills classes drew queues of people who were eager to try out an exclusive training session.

 

Having witnessed the success, Phillip, together with his wife Jackie, a doctor and former gymnast teamed up and through careful study, further evolved the program. It was in 1990, through the introduction of using weights during a choreographed set that they gave birth to BodyPump. Since then, Les Mills offers a plethora of different programs specifically tailored to focus on either Strength, Agility or Stamina, which are now being developed and presented by Phillip and Jackie’s children, Diana and Les Junior.


What you can expect: 


It is easy to see where the dynamic changed and what made the incremental difference in propelling Les Mills classes into their current stature. It was, and always will be about bringing people together and unifying them through a shared motivator, which can only be described as pushing the boundaries of conventional exercise routines and compounding them with the universal language of rhythm through music and the application of technologically advanced fitness equipment.

 

A study was undertaken through the Les Mills Lab to identify exactly what makes fitness fanatics “tick”. They aimed at leveraging their findings to assist them with fine-tuning their approach to their active programs, which has led them to either evolve or introduce a new program every quarter of every year in the past.


The study surrounded the subject of “groupness”, which is a scientific term that relates to the level to which someone feels that the group impacts their workout.

 

Study indicators highlighted that when members perceive that they rely on others in the class, groupness levels were high and on the other side of the scale, a lack of group interaction reflected low levels of groupness. This means that groupness represents a feeling that you are exercising with others and not just beside other people in a class.

 

The main motivators behind groupness include having a shared sense of purpose, simple structure, basic rules and a cooperative focus. These factors were found to enhance the attraction to being part of the group.

 

With 54 years of solid experience through tried and tested methods, Les Mills prides itself in offering some of the most challenging and physically exerting group class programs, that focus not only on the benefits of the individual but rather the wholistic gain of everyone participating. The success of these classes is measured through groupness, with the payoff being visible results both mentally and physically.

 

Proudly partnering with the best


Body Action Gym is proud to be an officially licensed Les Mills partner and it is through this partnership that we were honored to play host to the first quarterly event of 2022, which took place on 12 March and saw over 60 officially licensed Les Mills master trainers and instructors in attendance.

 

Having further identified a shared mindset in the well-being of our members, we are committed to presenting the most advanced and modern group classes available in the fitness industry. This mindset is amplified through our highly skilled fitness instructors, led by our group training coordinator and officially licensed Les Mills master trainer, Mooky Frank.

 

Les Mills classes boldly hybridise multiple disciplines to present an entirely unique offering. Les Mills group classes traverse and splice together workouts that explore cardiovascular activities such as cycling, athletic conditioning, martial arts-inspired sessions, balance, boxing, synchronised strength training using weights and even high-intensity interval programs.

 

There is no substitute for the groupness effect. It only takes having to attend a single Les Mills group class to understand what we mean. If you have considered attending one of these Les Mills group classes, take the next step by looking at the group class schedule on our website and booking your spot through Mywellness. We hope to see you soon and cannot wait to welcome you into our world of groupness.



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26 April 2022

Cardio is one of the first exercises that come to mind when people start thinking about fitness and getting started at the gym.


While this integral and greatly beneficial exercise is indeed an important aspect of staying fit – it is not necessarily the exercise that gets everyone excited.


Let’s change that by looking at how you can diversify your cardio workouts with some simple tips and tricks.

 

The importance of cardio

Cardio can be separated into three main types:

 

1.   High-Intensity Interval Training (HIIT)

This form of cardio involves 100% effort and exertion during a short burst of activity, and short breathers between workouts.

 

2.   Steady-State Training (SS)

This type of cardio training is an endurance-focused exercise where continuous and sustained effort is used to build up your fitness over longer periods of time spent training.

 

3.   Interval Training

This version of cardio is a mix between both HIIT and SS training which involves bursts of high energy and intensive workouts followed by longer and more endurance-focused workouts and vice versa.

 

Each type of cardio may be different, but they all assist with helping to lower blood pressure and cholesterol, weight management, increase immunity and improve mental health which ultimately aids in creating a lower resting heart rate and a fitter you.

 

There is more to cardio than running

While running is a great form of cardio, it is not enjoyed by everyone. There are other alternatives to running which can reap the same benefits and target different aspects of the body such as:

 

·       Skipping –increases flexibility and strengthens bones

·       Swimming – builds endurance and muscle strength

·       Boxing – improves hand-eye coordination and can improve sleep

·       Cycling – helps with joint mobility, involves minimal impact and reduces stress

·       Power walking – lowers the risk of diabetes and helps to improve heart health

 

How you can diversify your cardio in the gym

Group classes may be focused on different activities and areas of fitness, but they all incorporate some kind of cardio in a unique and enjoyable way.


Discover more about the different group classes and how they can help you become a fitter and healthier you by using the Mywellness app to book classes and track your fitness journey and progress.

 

People who may enjoy solo workouts and want to diversify their cardio exercises can look to the machine and functional training areas of the gym for a wide variety of ways to incorporate cardio into their routine.


Running or power walking can be done on one of the different treadmills such as our highly advanced Technogym Skill Mill which is a momentum propelled treadmill that uses your motion and speed to determine the pace at which you move.

 

Our Technogym Skill Run is also a great way to include cardio in your workouts as the incline and decline can be changed with a tap of a button to increase or reduce the intensity of your exercises.

 

Other great cardio machines that provide an alternative to running are the rowing and spinning machines from our Technogym Skill line, which each incorporate different ranges of movement that target different areas of the body to increase your heart rate and diversify your workout in quick and simple ways.

 

With so many different types of cardio workouts to choose from it can become overwhelming to figure out which one works for you.


Luckily the Body Action Gym facility caters to both the people who prefer solo workouts with our extensive machine and free weight sections, as well as the people who prefer to work out in groups with friends or family with the wide variety of group classes to choose from.

 

Chat to our floor custodians, wellness coaches or personal trainers for more information on the benefits of cardio and the different ways you can include it in your next gym session, or take it a step further by attending a group class.

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22 February 2022

Low-impact cardio workouts that are kind to your joints


Low-impact cardio is a great form of exercise for anyone – especially those who suffer from chronic joint pain or who are in recovery from an injury, especially knee injuries. Low-impact workouts are exercises that generally increase your heart rate while minimising the impact your joints may experience with other types of exercises.


These exercises allow you to experience the same benefit as you would with traditional workouts, with the added benefit of avoiding stress to the joints. Tender knees certainly shouldn’t mean you can’t get your sweat on at the gym!


Chronic pain and other conditions can benefit from regular low-impact training, however, keep in mind exercising weak joints should be carefully considered to avoid any further pain or injury. Luckily, there are plenty of joint-friendly exercises for you to try. Below are six to get you started…

 

Low-impact workouts to try at home or at the gym


1.   Walking

This is a great option for almost anyone, as it’s the most accessible form of exercise, no matter what your overall fitness level may be.

 

2.   Cycling

Want to increase your heart rate? Cycling helps get the blood flowing with virtually no impact on your joints, and you can make it a social activity too! Book your spot in one of our immersive spinning group classes today.

 

3.   Yoga

Yoga is known for improving mobility while also increasing your heart rate. It’s a great option for those who want to alleviate joint pain, as yoga helps reduce chronic pain while also improving overall posture and fitness. If you are interested in one-one and group classes, our yoga classes provide a tranquil environment for you to reach your fitness goals.

 

4.   Pilates

When executed correctly, pilates offers various exercises to avoid joint injury and stress, while also lessening existing pain and allowing you to strengthen various parts of the body with minimal joint aggravation. Experience this world-class fitness with our ELEVATE Encompass™ reformer machines.

 

5.   Elliptical

Ellipticals mimic the movement of walking or running as you would on a treadmill, but they are a safer option compared to the treadmill as there is no impact on the joints. Ellipticals offer a full-body workout and build overall fitness and resistance.

 

6.   Rowing

Maximise your core strength and burn calories while taking it easy on your knees! Rowing is an ideal exercise to try when impact is the problem, rather than the movement of bending your knees.

 

The benefits of low-impact workouts


- Gentler on joints, especially for those with injuries or chronic conditions.

 

- Improves cardiovascular fitness which is great for boosting your overall health while still making it possible for you to achieve a wide range of fitness goals.

 

- Build strength and endurance while also boosting your overall mood, as low-impact workouts also release feel-good hormones, like any other workout.

 

If you have any past or recent joint injuries, it’s important to consult with your physician before attempting any of the above-mentioned exercises. Our trainers are also always on-board to help you with any fitness advice.

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14 December 2021

Healthy holiday food choices

 

Let’s be real for a moment: the festive season is often the culprit that ruins fitness progress. Scaling down from our busy work life after a long year into a more flexible routine on holiday, leads to most of us feeling an uncontrollable urge to eat more by binging on everything that looks good and tastes good. We often end up losing all the progress we’ve made throughout the year. Many people have a fitness life cycle that leads to throwing away all the hard work, just so that you have to come back and start all over again in the new year. But is it worth it?

 

It doesn’t have to be difficult! All it takes is a little planning with some advice from our resident personal trainer and nutrition specialist, Monique Jansen van Vuuren to make this holiday your healthiest one yet. 

 

Try these basic tips to help you cut down on unhealthy snacks this holiday season.

 

Fill up on fibre

Research has shown that people with fibre-rich diets tend to eat less during the day. This is because fibrous foods take longer to chew; they digest slower and take up more space in the stomach, which makes you feel full for longer. This will help to curb those hunger pangs between meals. 

 

Eat smaller meals, more often

Many dieticians and nutritionists recommend eating every 3-4 hours to keep your metabolic rate high and sustain healthy, consistent energy levels. Fuelling your body with smaller, more balanced meals throughout the day can also help you to avoid binge eating and curb food cravings during your holiday. Portion control and eating the correct foods are essential to meal planning, otherwise you risk gaining unnecessary weight.

 

TIP: Smaller portions (4 to 5 meals/snacks per day) should do the trick! Use this as a guideline:

1 x small portion of protein

1 x small portion of carbohydrates or healthy fats

1 or 2 x portions of healthy greens

 

Cut out processed carbs

Although processed carbohydrates often taste good, they are hard for the body to digest and they spike blood sugar levels, which is then followed by a drop. This carb-driven sugar level ‘rollercoaster’ can create extreme cravings and hunger, which often leads to unnecessary or uncontrollable overeating.

 

TIP: Avoid white pasta, breads, cookies, sweets, crisps and sodas loaded with sugar.

 

Planning TIP: Get more sweet potato, whole grain rice, butternut and natural unprocessed foods and plan your lunch and dinner meals around what you’ve bought. This way, you’ll also save money by not continuously grabbing takeaways.

 

Pack in more protein

Proteins also take longer and require more kilojoules to digest, which means you burn more energy to process them. Furthermore, protein-rich foods keep you feeling full for longer and help stabilise your blood sugar, preventing dips in energy, hunger and cravings.

 

TIP: Healthy protein source options include grilled or steamed hake, salmon, skinless chicken breast, whey protein powder, eggs or liquid egg whites, lentils, tofu, extra lean beef mince and ostrich.

 

Eat mindfully

When we are skipping meals - especially breakfast - it can badly affect our food choices during the rest of the day, and often lead to constant snacking throughout the day. Distractions like eating inconsistently or only at random times may mean that your body fails to recognise what it should be digesting and does not absorb nutrients optimally. This can lead to too much snacking, despite having eaten an entire meal. 

 

TIP: A great tip is to slow down when chewing your food. Chew slowly, savour every taste, flavours and textures of what you are eating and notice how satiated you feel with each bite.

 

Restaurants ARE NOT the enemy!

Pick restaurant outings at places that do have healthier varieties on the menu to choose from. Ensure you select a meal on the menu that includes a lean protein source with veggies, salad or dark greens as a side. Skip the fries this time for a healthier baked potato, sweet potato, butternut or rice and enjoy a glass of water during and after your meal to ensure you stay full, you don't overeat, and for better digestion of the food that you have consumed. 

 

Finally, I leave you with this quote: “I could write you a million motivational quotes, I could show you a thousand progress photos, I could take you through a whole training programme, I could cook hundreds of healthy meals for you, but the truth is, you need to get up and fight for the body you’d want to live in.” 

 

Happy healthy eating this holiday everyone!

 

Get in touch with Monique for more guidance by clicking here and by following her on Instagram

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29 November 2021

Overtraining vs Overreaching


Overtraining is quite a common term used in the fitness industry. In a nutshell, overtraining can be described as a chronic condition and the incorrect increase in training intensity, which often results in reduced performance and recovery time can take a number of weeks. Now that there is an understanding of overtraining, what do you know about overreaching and how can it be beneficial or harmful to your training regime? Let's unpack it:


Overreaching is the prelude to overtraining and is basically the shorter, less severe form of overtraining, from which you'll be able to recover in just a few days. This temporary condition is the body’s response to taking part in heavier or more intense loads. If a gymthusiast does not allow for their body to recover from this temporary condition, the result could lead to overtraining.


There are two forms of overreaching, functional overreaching which can be beneficial to your day-to-day training, and non-functional overreaching which prevents improved performance.


Functional overreaching

Functional overreaching can be described as a reduction in performance which can be guided into enhanced performance - provided sufficient rest has been taken.


Non-functional overreaching

Non-functional overreaching is the reduction in performance that allows the body to recover completely, but only after a period of rest. This does not lead to improved performance.

 

When overreaching can be useful and how to prevent overtraining


To put it in simpler terms, building muscle on the damaged or overworked muscle is the process of overreaching. This ultimately leads to muscle growth, which is ideal for a more enhanced physique. To avoid overtraining, certain steps must be taken to avoid long-term damage. These steps include:


·       Developing a stable training regime that works on certain parts of your body each day.

·       Stretching before and after a workout to relieve the tension within the muscles as well as warming them up. This can also be achieved by doing a cardio session before intensive training.

·       Resting the muscles between gym sessions to recover fully. It is also very important to rest when a muscle has been severely damaged to avoid permanent damage. This also includes getting a sufficient amount of sleep.

·       Eating the correct foods is also part of preventing overtraining. Carbohydrates are useful for energy that your body uses for the process of recovery.


It is important to identify the type of training you want to do and what you want to accomplish in your fitness journey and understand at which point you need to take a step back. To get the most out of your training and get the breakdown of a stable and consistent training regime, consult one of our pros.

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08 November 2021

Should I Go to the Gym Every Day?

 

This question is asked by both beginners and professionals alike because the desire to look good and get fit is important to any gym-goer. The short answer to this question is no. You do not have to go to the gym every day to reach your goals and here are a few reasons why.

 

A common misconception about the gym is that if one day is missed then your fitness journey is not going to be a success. Training and working through intensive workouts every day can be counterproductive to your end goals because your body needs to rest. Rest days are some of the most important factors to include in your fitness journey. They serve as the time where your body can process all the hard work you’ve been putting in and prepares you for more work in future, so you are building up your fitness and strength while you relax.

 

Working out at the gym every day is also not the most realistic idea. We all have our own lives and duties to fulfil and so gyming every day is not only unrealistic but also not really that plausible for many people - and that’s ok.

 

Some people may feel that they need be at the gym every day to stay motivated or else they may not return. We believe that our gym is so much more than a membership because our facility has been specifically designed to provide for not only physical exercise needs, but physical and mental relaxation as well. A great example of this is Kilojoule Café where you can enjoy nutritious and delicious food while relaxing in the lounge areas. For the people who may need more of a spa day, there may be no better place to rest than in our steam room, sauna room and sensation showers.

 

For people who want to go to the gym every day, we say no problem! But it is important to make sure that you are not overtraining yourself, so working through lighter workouts and less intensive classes is the way to go. This way you can still feel like you are making progress by always being at the gym, but you are also looking after yourself by not overexerting your body. Overtraining is something to avoid in any situation because it can reduce your rest time, recovery rate and overall fitness as you may reach a “workout plateau” and feel demotivated to continue working out.

 

We would love to see you in the gym every day but we value your fitness above all else and so we encourage rest days so that you can be fitter and healthier every time you come back!

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25 October 2021

Pain with no gains: How to know when you are overtraining

There’s a saying that goes “no pain, no gain” – not always the most accurate sentiment. We’re raised in a society that tells us all the amazing things about fitness and exercise, but what about the not-so-obvious risks?


A problem that’s becoming increasingly common is overtraining; often referred to as overtraining syndrome or OTS by athletes and fitness enthusiasts alike, and the risks of overtraining are very real. This unintentional self-inflicted condition is the result of pushing too hard, to get more fit faster and can be described in a nutshell as an incorrect increase in training intensity which often results in reduced performance, could lead to injury and recovery can take a far longer than it should.


It used to be something that only elite athletes encountered, but with a fitness lifestyle being adopted by so many, it’s a real risk to anyone who trains on the daily. However, it is important to know how to deal with it – should you ever run into this problem.


Look out for the warning signs

These are some prominent early warning signs to not push your body too hard, meaning it’s time to rethink your workout plan:

-         Experiencing a decrease in performance when you train

-         Excessive fatigue

-         Agitation and moodiness

-         Loss of appetite

-         Being prone to injuries and illness

-         Elevated morning heart rate


Correct it before it does you wrong

Overtraining happens to people of all fitness levels, so it’s only natural that an elite athlete and a person who is new to training will have a very different threshold when it comes to overtraining. If you are less fit, your body is not used to the physical demands whereas if you are a fit individual, it may take your body longer to be affected.


So, how do you sort it out?

-         First and foremost, rest! Just take a break, get more sleep and simply relax while cutting down your training

-         Recognise how you got here in the first place and re-establish a workout/rest balance

-         Manage your training load and ease up on the challenging areas

-         Spot-train your weak muscles gradually to strengthen them– don’t overdo it

-         Diversify your training routine


If you’re comfortable with getting professional assistance – our team of qualified trainers will be able to create a personalised and guided programme to ensure you stay in form and continue reaching your goals without hurting yourself. Contact us today if you’re looking for some guidance.


Prevention is better than cure

It’s important to know the limits of your physical endurance while monitoring your progress, which is also the best way for you to steer clear of falling into the trap. Here’s a list of the basics to keep a tab on:

-         Avoid repetitious workouts for prolonged periods, change up your routines

-         Don’t try and ‘catch up’ on missed workouts – it’s not possible and can cause serious damage. Gradually increase your workouts within your own limits, over time

-         Impose the correct resting periods in your fitness regimen


Luckily, Body Action Gym leverages all the latest technology and qualified professionals to help you do so. Additionally, our Mywellness platform has got all the tools needed to help you pace yourself, track your progress and ensure you don’t overdo it.


Tips on how to recover:

If you experience overtraining or are overreaching your limits, it’s time to slow down and get your body on track to recovering. Our dedicated stretch and recovery area features the best equipment imported from the USA and is thoughtfully put together to help you recover as optimally as possible.


While you take some time out for resting and relaxing, why not incorporate the use of our spa-like sauna and steam room? Packed with a host of health benefits, including cardiovascular and lung health improvements, it can only do you good!

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06 October 2021

Body Action Gym and Technogym – a South African Fitness Partnership for the future!

 

Body Action Gym will be joining the ranks of an elite few global fitness locations reinforces our credibility in the South African fitness industry, while also Africa on the map of the global fitness scene.


We’re proud to announce that Body Action Gym has received international recognition and is considered a global Top Location by Technogym.


Here’s what they had to say about our collaborative partnership:

It’s been long overdue for the fitness industry to have a change of pace in South Africa. For this reason, Body Action Gym has set out to revolutionise the way fitness and wellness is approached by creating a lifestyle in their 6-star fitness facility.


To achieve this, they have partnered with Technogym to design and deliver one of Africa’s first fully connected wellness environments. Just calling it a gym would be a serious understatement.


This state-of-the-art facility is equipped with some of the most technologically advanced pieces of equipment currently on the market.


Body Action Gym has equipped themselves with the complete Skill Line, specifically designed for Athletic Performance Training thanks to Technogym’s experience with the best teams and sports champions in all the world.


Technogym Skill Line includes: Skillrun, the first treadmill to combine cardio and power training in a single solution designed to meet the training requirements of both elite athletes and fitness enthusiasts; Skillbike, the revolutionary stationary bike that enables cyclists, triathletes and cycling enthusiasts to live the emotion and challenge of outdoor experiences in an indoor environment; Skillmill, the innovative treadmill that enables you to perform fundamental movements and exercises to reinforce all the skills that determine your physical fitness level and athletic performance: Power, Speed, Stamina and Agility; Skillrow, the first indoor rowing equipment designed to improve anaerobic power, aerobic capacity and neuromuscular abilities in one solution.


The treadmills and cardio equipment aren’t the only thing that makes this gym a cut above the rest: the gym houses Technogym’s Artis Diamond Black strength equipment range that features Unity Mini displays which will track your range of motion, count your reps, track your weight lifted and seamlessly send that data to your Mywellness profile where it can be viewed later.


Every corner of this facility has been cleverly thought through to offer members the finest fitness experience. Utilising Technogym’s Top-of-the-line equipment, visitors can experience the ultimate immersive training session found in the country.


If high performance training is not really your cup of tea, there is also a wide range features this gym has to offer to suit your preferences. There are multiple different class formats for you to join: Body Action Gym has been equipped with new Group Cycle Premium Format as well as two separate Teambeats studios that offer HIIT classes, yoga, Pilates and the list goes on.


What further sets this facility apart is the fact that the experience doesn’t stop at your workout. After a tough session, you can enjoy the sensation showers and dry off with the body dryer or unwind in a spa-like environment featuring a sauna and steam room. Body Action Gym offers a well-rounded fitness lifestyle experience that no other facility on the continent can provide.


With the integration of the Technogym Mywellness Suite & App, every step of your Journey at Body Action Gym will be a guided one. Upon arrival - the team will set you up on the app and take you through a comprehensive wellness journey which will include a complimentary full body composition assessment on the Tanita scale. This is also tracked and stored on your Mywellness profile for you or your trainer to compare previous results and monitor your progress.


If you want to join a community of individuals with the common goal of improving their lifestyle, we advise you to join Body Action Gym. As the Body Action Gym team likes to say: ‘It’s not a membership, it’s a lifestyle’.


View the feature on Technogym’s international website by clicking here.

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05 October 2021

6 effective yoga poses for beginners

 

Key

Tadasana – Mountain pose

Virabhadrasana II – Warrior II pose

Uttanasana – Standing forward fold pose

Adho Mukha Svanasana – Downward-facing dog pose

Utthita Balasana – Extended child’s pose

Bitilasana – Cat/cow pose

 

There are many easy and effective asanas or poses a first-timer can do but it is important to remember, as a beginner, that all poses take time to master. Mastering yoga takes daily practice and dedication and with time, you will notice the results, whether it be better balance, better posture, heightened concentration or overall muscle strength. Before practicing yoga, take note of what your body is telling you. If you have overextended any muscle and are battling with pain, avoid using that specific muscle until it has completely healed.

 

Standing poses

 

Tadasana – Mountain pose

This is a good starting point to grow the necessary strength needed to perform more advanced poses and it can help with correcting the curvature of the spine which is a great benefit on its own. The pose also teaches you to relax your shoulders when standing up straight, improving your overall posture. It also grows the strength and balance in your legs which is especially beneficial for people who need to stand for long periods of time as it provides them with more stability.

 

Virabhadrasana II – Warrior II pose

This variation of Warrior II is a great way to build your balance, leg, arm and core strength. In yoga, your balance is dependent on your core strength and vice versa and by training even the slightest muscles in your abdominal region, you will notice a difference in your daily posture.

 

Uttanasana – Standing forward fold pose

The standing forward fold is the best way to promote circulation and blood flow to the brain because of the way your torso hangs over your legs. It is also a beneficial pose to stretch out your hamstrings, upper and lower back muscles and by performing the forward fold, it is helpful with shoulders that experience a lot of desk-time in the workplace. It is important to remember that you don’t need to reach the floor on your first few tries and you need to avoid forcing your back if your muscles are not ready yet.

 

Floor poses

 

Adho Mukha Svanasana – Downward-facing dog pose

Although this asana requires you to use all your muscles, it’s actually one of the many resting poses and it revitalises and stretches your body out at the same time. If you are facing shoulder tension, this pose is a good way to relieve the tightness and pain and simultaneously builds shoulder and arm strength. This specific move can be done on a daily basis and it is used in most sequences.

 

Utthita Balasana – Extended child’s pose

This variation of child’s pose is a must-do for relaxation and stretching. It is a restorative pose for your back and a good way to stretch the hips and thighs out, as well as the shoulders. When using this as a relaxation pose, it allows you to focus on your breathing and concentration by resting the forehead on the floor. Concentration plays an important role with yoga because of how many aspects you must be aware of, such as balance, form and breathing.

 

Bitilasana – Cat/cow pose

Although this pose isn’t a static one, it is probably one of the most effective and easiest yoga moves for beginners. The asana is a good warm-up for the spine and simultaneously gives the back and core muscles a slight, yet effective workout and stretch. Cat/cow also allows relief in your back especially if your body is prone to slouching.

 

It is important to remember that form is the most essential part of any asana and should be performed perfectly before heading into the intermediate poses or the intermediate variation of the poses. The best practice for yoga is to do a sequence of poses instead of performing singular ones, as all poses have various benefits and work different muscles. Yoga is a form of exercise that shouldn’t be rushed or forced and it’s best to practice at your own pace.

 

At our Body Action Gym yoga studio, we have experienced instructors that can guide you with your yoga journey. You can join the weekly classes to improve your practice and lifestyle.

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27 September 2021

It is common knowledge that stretching is beneficial when you want to start working to help prevent injury and increases mobility. What is not as commonly known or practised is stretching after a workout, which is just as important if not more so than pre-workout stretching.

 

The importance of stretching

Stretching is vital to keep your muscles flexible, strong and healthy while also ensuring that you are able to perform any workout to your full potential. Stretching not only benefits your muscles but it can also protect your joints by making them stronger and increase your general mobility.

 

Pre-workout stretching is great for loosening up your body and helping to prepare your muscles for exercise and dynamic movement. Post-workout stretching is vital to maintain a healthy and fully functioning physical lifestyle as it can reduce stiffness in the body by combating lactic acid build up, decrease the chances of injury after a workout and it helps your body cool down by allowing your heart rate to return to normal.

 

The best stretches for you

Stretching Icons  - neck stretch.pngSide-to-side neck stretches

Stretching your neck is extremely beneficial as the motion of gently pulling your neck from left to right releases tension built up from exercising. Regularly stretching your neck can help with the alignment of your spine as well as the decompression of your vertebra if you suffer from tightness after exercising or general stress.

 

Stretching Icons  - arm stretch.pngOutstretched arms

This movement helps stretch your shoulders, arms and upper back while also stabilising your shoulder joints. By stretching your arms out and to the side of your body, you are increasing not only your flexibility but also your range of motion and flexibility in your upper body.

 

Stretching Icons  - walking lunge.pngWalking lunges

This stretch targets the hip, quad and glutes of your body which can easily become tighter after physical activity. This movement involves walking in a straight line with intermediate and deep lunges that allow for the lower body to be activated while also promoting better balance and focus.

 

Stretching Icons  - toe touches.pngToe touches

This is a sitting position stretch that helps activate your whole body from your arms to your lower back and hamstrings. The standing version of this stretch is equally beneficial, but it is important to note that bouncing your back and hands toward your feet can cause more harm than good as you overexert your back. A gentle reach towards your toes is all you need to achieve, and your overall stretch will improve over time with continued practise.

 

A great way to practise these techniques is to incorporate yoga into your workout routine. Whether you are familiar with yoga or not, read “6 effective yoga poses for beginners” to learn more about the benefits of yoga and how easy it is to get started.

 

Stretch with Body Action Gym

Body Action Gym caters to every part of your fitness journey from diet, clothing, exercise and even recovery specifically with the Flexibility Anterior and Flexibility Posterior machines. The Anterior machine assists with stretching your back and lower body to ease pain in these areas or to increase the general health and mobility of your lower body. The Posterior machine focuses on the prevention of injury and pain specifically in your lower back as it has softer surfaces that are adjustable to suit your specific stretching needs. The gym also has open studios and training areas that are perfect for allowing you to stretch in your own way and in your own time. For professional stretching guidance you can also book an immersive yoga class through the My Wellness App to get personalised and focus assistance where you need it most.

 

Conclusion

Stretching may not seem like the most exciting activity to practise but it is definitely one of the most important ones to include in your fitness lifestyle because of all the benefits it offers. So, the next time you are about to hit the gym or get into a workout session, remember that a little stretching can help you go a long way.

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27 August 2021

If you’ve been training intensely at the gym, you are most likely guaranteed to experience muscle pain and stiffness. This happens whether you’re a fitness fanatic or just starting out at the gym, this is where post-workout and muscle care becomes essential.

 

How you care for your body after your training sessions can impact your fitness performance, stamina and even your gains. Recovery after exercise assists in tissue repair and building strength, by resting and recovering in between, your muscles become stronger than they were before. Here’s how you can care for your muscles after training:

 

Rehydrate!

 

One of the most important steps to muscle recovery is replenishing the fluids lost while you were breaking a sweat. In short – drink lots of water! Hydrating can, in-fact, aid in muscle repair and helps regain strength.

 

It’s not only important to consider drinking water when rehydrating, but also ingesting sufficient electrolytes. Electrolytes contain key minerals that help manage certain hormones and with water regulation. Drinking beverages like coconut water, milk and smoothies are all great options to increase electrolyte intake.

 

Your lifestyle matters

 

It’s no surprise that maintaining a healthy lifestyle is beneficial to aiding muscle recovery. Here are some important lifestyle factors that can help you recover quicker:

 

  • When you’ve been exercising intensely, regular sleep helps with muscle recovery. For adults, 7+ hours of sleep is considered a good night’s rest. When you are sleep deprived, inflammation can occur, and the recovery process is stunted. Take the time to rest and relax, your body does the rest!
  • When you are training, especially endurance training, it’s important to consider a pre- and post-workout meal plan. What you consume after working out is equally as important as your pre-workout meal. After exercising, some proteins in your muscles become depleted and can even break down. Eating recovery foods with balanced macronutrients, that include protein, carbohydrates, and fats, help the recovery process.

 

What to avoid

 

A simple recovery trick is to avoid excessive exercising. As difficult as it may be to fight the urge to jump right back into your next session, the lack of rest days will only result in a prolonged recovery journey.

 

 

Conclusion

 

The time it takes for muscles to recover depends on factors such as your fitness level and the workout intensity. It’s vital to utilise the time to recover to ensure your muscles have efficient time to rest.

 

Creating a post-workout recovery routine that suits your lifestyle and fitness level will ensure healthy muscle growth as well as energy restoration, allowing you to perform better.

 

Follow us for more useful fitness tips and tricks!

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09 August 2021

Introduction

The act of walking is almost always the last thing to come to mind when people think about effective cardio, health and fitness but it is in fact one of the easiest and most enjoyable workouts for you to do - anytime, anywhere.

 

What are the benefits of walking?

Walking has many proven benefits that not only boost your health, fitness and lifespan but this activity can also improve circulation throughout the body as all of your muscles are activated. This in turn helps strengthen your muscles as well as your joints which decreases your chances of developing arthritis in future.

 

Other benefits of walking include improved sleep, weight loss, stronger bones and fresher breath. It has also been noted that people who walk regularly experience elevated moods and emotions as they are exercising both their body and mind because walking leaves you to your thoughts and helps create a more organised mind.

 

Take a walk with Body Action Gym

For many people, walking around their neighbourhood may not be a viable and safe option. Luckily, Body Action Gym has multiple pieces of equipment that not only accommodate walking for fitness but that can also help you track how far you have come and how far you can go with the My Wellness App in a safe and monitored environment.

 

Machinery

The Skillrun and Skillmill machines are a unique and modern interpretation of the treadmill that make the act of walking more of an adventure than a chore. These machines are perfect for people wanting to control the pace and time of their walks while staying in a safe and familiar area. For those looking for more of a challenge, Body Action Gym offers both the Jacob’s Ladder as well as Technogym’s Artis Equipment line featuring climbing and running equipment offering great challenges in terms of difficulty, incline and intensity.

 

Facilities

If you would prefer to stay off the machines and take the scenic route instead, then the 50-meter Outdoor Track lining the side of our gym is always available for all your walking needs.

 

When to walk and how far?

Thirty minutes of walking in just one day has proven to provide all the health and fitness benefits you are looking for without interrupting your day. Depending on your chosen pace, walking anywhere between 4km and 6km a day would also reap the same benefits – if you are a step counting fanatic then this would translate to roughly 7000 to 9000 steps a day – an easy feat to monitor through the My Wellness app and connected machinery.

 

Conclusion

With so many fitness programs and workout routines available at any time, it can be overwhelming to find a place to start. Walking is not only the most underrated exercise, but it is also the easiest to start, track and enjoy so we would recommend starting there because walking really does get you far.

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23 July 2021

Pumping music while training has become a necessity during working out, along with a sweat towel and water bottle of course. For many, no music means no exercise! But the question is, does the music we listen to actually impact our performance while training? And is it truly an essential determining factor to achieve a successful workout?

 

Enhancing physical performance

Listening to music while training is much more than a simple way to pass the time while you push through those intense workout sessions. High-energy tunes help us to shift focus from experiencing fatigue and cutting our workouts short, to instead pushing harder and longer. In fact, those who train without music tend to lack stamina and experience more intense discomfort. Of course, an individual’s natural fitness level also affects endurance, but an upbeat tune certainly helps!

 

Psyching your mental state

Not only does music increase physical performance, there are also key psychological benefits. Studies have shown that music benefits can extend as far as influencing thought processes and behaviours. Certain music tempos can affect our brain wave activity and alter our heart rate output to match the music tempo. Simply put, your mind and body become equally focused and synchronized to your workout, which is like psyching your mind to push further.


Experience our club-vibe

If these benefits of training while playing music wasn’t enough already, Body Action Gym’s key focus is to take your workout experience to the ultimate level, including the beats we play! We host a live club experience with our resident DJ’s, Austin Cassim and Stuntedbluntman. Experience a club-vibe like no other fitness facility with our state-of-the-art sound and lighting equipment. We can certainly promise an exhilarating and successful training session any day of the week.

 

Mood booster

Finally, music has long been linked to boosting moods – which makes music the perfect fitness partner! When we listen to music, our bodies release key feel-good hormones, such as dopamine, which allows us to experience an elevated mood. Not only do your favourite beats help with your mood, they can also relieve stress!

 

Ready to change the way you train? Be sure to follow us or get in touch.

The future of fitness awaits.

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20 July 2021

The Fear of Missing out versus the Joy of Missing Out.

These two contrasting emotions can often rule our decision making and affect our experiences especially when it comes to fitness. Body Action Gym welcomes people from both sides with our facility boasting 6-Star features for every experience.

 

What is Fitness FOMO?

Fitness FOMO can be described as the fear of missing out on achieving your fitness goals because you fear there may not be any available machines to work out on or enough space in a trainer’s class to take part in, possibly sending people into a panic. People can become possessive over their workout spaces and causes a generally “not cool” atmosphere in the gym. As frustrating as fitness FOMO may sound, it is not completely terrible as this feeling can also drive people to want to work out earlier, harder and longer.

 

Body Action Gym Members Never Miss Out?

People with fitness FOMO may worry about missing out on training, machines and classes but with My Wellness this is problem of the past. Our classes can be prebooked and your trainers can be notified when you are going to be joining their sessions. This allows trainers to customise fitness programs to ensure you get the best benefits and experiences out of each class.

 

Speaking of beats, if you have ever worried about missing out or struggled to find a great workout playlist that can help you boost your gym session to the next level, then we have the solution with our amazing inhouse spin master – DJ Austin Cassim – who knows exactly the right tracks to play to get you pumped up and ready to achieve your goals.

 

How Is Fitness JOMO Different?

JOMO is the joy of missing out and the ability to take comfort in stepping back from experiences that can become too overwhelming or monotonous. This feeling does not necessarily mean that you are avoiding the gym but rather finding different ways to enjoy your time in and around it.

 

How Does Body Action Gym Support JOMO?

We cater to more than just fitness. Our members enjoy an array of 6-star features including the sensation showers, saunas and vanity tables with built in grooming equipment. There are also various charging stations situated in and around the first floor for easy access to keep you fully charged whether you are just passing through or working from our café’s lounge. We also believe that there is no better way to enjoy JOMO at our facility than with our partners, Kilojoule Café and LiveFit Clothing and Apparel who take healthy living to the next level.

 

Kilojoule Café makes JOMO taste more delicious with its array of health food and drinks along with its cheeky treats that makes pausing your diet feel more like a reward than a cheat meal. We have also made JOMO feel right at home with our lounge and seating areas that can be used for work or relaxation depending on your needs. We would also recommend indulging in the LiveFit shopping experience where their stylish and comfortable athleisure wear is sure to turn your JOMO into FOMO with the anticipation of wanting to try out your new gear in your next session.

 

So, if you feel like satisfying your FOMO/JOMO needs at the same time and in the same place, then all we can say is … Welcome Home.

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30 May 2021

Ever feel like the phrase “breaking the mould” has been worn out in an effort to describe a brand’s way of differentiating itself in some special way without any change? Then you may be feeling doubtful that Body Action Gym is actually taking this challenge seriously. To put your mind at ease, our goal is to not only break the mould, but completely transform it, using you as the main motivation.

 

How are we changing the fitness industry?

The fitness industry is an environment that has needed to evolve, to not only become diverse and inclusive, but also to become more user-friendly to you and your personal fitness needs. Thinking back on how gyms have been marketed in the past we all remember how exercising was sold as a lonely journey filled with harsh dieting and pain for very little reward.


Transforming this idea into a more positive and enjoyable activity that you can develop into a better lifestyle – on your terms – has pushed us at Body Action Gym to construct a world-class facility where all members are catered to, from beginner to professional. The new facility will not only feature high-quality equipment and classes, but it also includes personalised nutritional and lifestyle guidance to ensure you get the most out of your gym and more importantly, yourself.


Fitness should be about making you feel great, and this is exactly what we are focusing on – as the industry transforms for the better with us on the frontline.


What is our standard and why is it unique?

Body Action Gym is dedicated to becoming a fitness facility like no other, cultivating a 6-star fitness lifestyle environment and providing services tailor-made and tested just for you is our differentiators. The mentality of every member and staff can be simplified into one mantra – 100/zero. This mantra is not an inspirational quote we found online but a promise to all our members and ourselves to always give 100% effort, dedication, and support to everything we do, with zero excuses. This standard is constantly measured and tested to ensure we can continue to surpass expectations while remaining true to our core values of creating a healthier and happier lifestyle for our members. Our distinctiveness lies in that we genuinely care for you and your goals, which further drives us to strive to be better than the very best – even when that means being better than we were the day before.


What makes us special?

People have said that it is our high-quality Technogym equipment and our great variety of facilities, from weightlifting to boxing, that makes this gym so special, but it is, in fact, the dedication of our members and staff to both themselves and each other. With every member comes a great attitude and atmosphere that adds to the calibre of the gym and enhances the positive experiences for everyone.


Training in the gym can be both a personal and group experience as the mood is friendly and supportive, with wellness coaches ready to assist wherever you may need help. Our services never stop after your workout is over but rather it goes digital as we have partnered with Mywellness to bring you an app capable of tracking your progress and helping you reach your next goal. The app is also capable of integrating all your health and fitness apps into one place, for one reason – your ease and convenience.


Body Action Gym is well on its way to not only breaking the fitness industry mould but also transforming into a space that is truly inspiring and solely dedicated to you and your wellbeing.


Start training with us today and make your fitness goals a reality.

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12 April 2021

The roadmap to your fitness journey is often dynamic and a lifelong process. It’s filled with goal setting and a lot of effort to achieve these goals.

Taking a step back to acknowledge your progress is an important part of reaching your full fitness potential. Don't forget to celebrate the little wins too!

We have compiled some key benefits which will help cultivate a rewarding fitness journey.

Fitness is linked to forming healthy habits

During your fitness journey, adopting a healthy, feel-good lifestyle becomes the incentive. Routinely working out and practicing healthy meal planning can be developed into long-term habits, in turn creating a fulfilling lifestyle.

Shaping these habits can be a frustrating experience, but it’s important to remember that change is within your reach! The first step is to simply have a goal in mind, no matter how small you start, all you need is to get the process started.

Is it really ok to reward myself?

All of us want to achieve our goals the quickest way possible – but in reality, there is no quick fix to a healthy lifestyle! Your plans may change and adapt over time, and your end-goal might even change completely as you discover new possibilities.

A healthy reward system is directly linked to your brain releasing feel-good chemicals and building confidence, fitness professionals will also agree to rewarding yourself, within boundaries of course.

Rewards fuel motivation

A focused mindset is fuelled by rewarding yourself when you achieve your goals.Setting up a reward system that works for you will help establish a purpose for your journey.

Rewarding yourself can be anything from a well-deserved cheat meal after a continuous strict eating-plan, a weekend away, or some retail therapy. However, it’s important to keep in mind, rewards should be set up in such a way as not to derail your progress for future goals.

Accountability

You’ve setup your goals and built up some motivation, but what will drive you to follow through? Consistency and discipline often affect our drive to reach these goals.

We at Body Action Gym recommend an accountability fitness partner, like MyWellness,, exclusive to our members. It is the perfect partner for those who want to raise the bar to another level of connected fitness.

Remember, this isn’t a one size fits all journey, get creative with your rewarding system!

For more professional wellness advice and tips speak to our team today.

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04 February 2021

Sometimes, finding the inspiration to try a new recipe can be challenging. Especially when you want to get it right the first time ‘round!

We’ve got just the thing if you’re looking for something simple, made with ingredients that you can get from your local supermarket at any given time. Another plus is that your meal will be insta-worthy too!

Ingredients:

  • 4 small to medium peppers
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons of virgin olive oil, plus extra for the baking dish
  • 1 medium white onion, finely chopped
  • 4 cloves of garlic, minced
  • 1 teaspoon of ground cumin
  • ½ teaspoon paprika
  • Pinch of red pepper flakes
  • 1 can of diced tomatoes
  • 1 ½ cups of brown rice
  • ¾ cup fresh or frozen corn
  • 1 can of black beans, drained and rinsed
  • 2 tablespoons lime juice, freshly squeezed from 1 to 2 limes
  • ¾ cup of grated cheese

For serving:

Sour cream, guacamole, coriander and lime wedges

Method:

  1. Arrange a rack in the middle of the oven and preheat to 190⁰ C. - Lightly coat a 20x30cm baking dish with oil and set aside.
  2. Trim the stems of the peppers, if needed. Then halve them lengthwise. Remove the ribs and seeds. Arrange the peppers cut side up in the prepared baking dish. Season generously with salt and pepper.
  3. Heat the oil in a large non-stick frying pan over a medium heat until simmering.
  4. Add the onion and salt to cook until translucent, about 5 minutes.
  5. Add the garlic, cumin, paprika, pepper flakes and black pepper then cook for another minute.
  6. Add the tomatoes and their juices and simmer for another 3 minutes.
  7. Stir in the rice, corn and beans and cook for 5 minutes. Remove from the heat, stir in the coriander and lime juice. Taste and add more seasoning as needed.
  8. Fill the peppers with the rice mixture, pressing down to pack them tightly. Pour ½ a cup of water into the baking dish and cover it tightly with aluminium foil.
  9. Bake until the peppers are tender, which should be about 40 – 45 minutes.
  10. Uncover the peppers, sprinkle the cheese on and continue baking uncovered at a heat of 200⁰ C until the cheese is melted.

Why not give it a try this week and tag us in your photos on Facebook or Instagram.

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29 October 2020

Making pizza healthy doesn’t sound simple. We know that you stick to healthy foods and monitor your water intake. We also understand that it’s not easy every day, but that’s okay. Which is why we are offering you 5 simple ways to make eating pizza healthy.

1. Whole-Grain Crust

If you want to make your own crust, we have you covered.

Ingredients:

  • 1 packet of dry yeast
  • 1 tsp sugar
  • 1 cup warm water
  • 1 ½ cups whole wheat pastry flour
  • 1 ½ cups flour
  • 1 tbsp salt
  • 1 tbsp olive oil

Directions:

  • Whisk yeast, sugar and water together and let it rest for 15 minutes.
  • Place both measures of flour and salt in a bowl and use and electric beater to beat the yeast mix in. Add your olive oil. Make sure to beat on low and slowly increase the speed. Beat the mixture until the dough has formed a large ball.
  • Allow it to rise for one hour, then it’s ready to use.

2. Use just a little cheese

Don’t use a heavy hand when applying the cheese. In this case, less is more.

3. Veggies

Veggies are healthy, always. Add some to your pizza!

4. Choose healthy toppings!

Yes, this is possible and can be paired up nicely with your veggies. Take them into consideration. Try toppings like leaner meats, like meats with less fat. Here are a few great combos for you to try make:

  • Chicken, avo, sundried tomato
  • Spinach, red pepper and chicken
  • Olives, green pepper, mushroom

5. Pay attention to your portions

Just because it’s a healthy pizza doesn’t mean it should be eaten whole. Try share your pizza slices with your family.

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20 October 2020

We’re excited to announce that it’s salad season! Some people may think of salad as daunting or as “rabbit food”. We strongly disagree, salads are a FANTASTIC way to include a ton of nutrients in one sitting.

We have the perfect formula for your next salad:

Base + Protein + Grains + Veggie 1 + Veggie 2 + Veggie 3 + Healthy Fats + Dressing

What’s super cool about salads? You can throw in seasonal fruits too, edgy right?

How to choose your base?

We totally understand how boring lettuce can be in your salad. And, for a lot of people it’s a downer, it always feels like the lettuce takes up your WHOLE salad. So, we are here to tell you that there are definitely other ways to add base to your salad and it doesn’t have to be a whole lot of it either! Substitute your lettuce for dark, leafy greens like:

  • Spinach
  • Rocket
  • Kale

What protein to incorporate?

Protein will help you feel fuller for longer! Here’s how to take your salad from side dish to main meal:

You can’t really go wrong with a chicken salad, and there are so many great ways to prepare salad.

You can always jazz it up by adding different proteins like salmon or tuna as well!

Nuts, beans and cooked & cooled lentils are great options for protein as a vegan alternative.

Hint: Stay away from fried proteins!

Get the Grains

Get some energy by adding some grains to your salad. We recommend adding some healthier carbs to your salad – GRAINS! Here’s what you can add for a boost:

  • Couscous
  • Quinoa

Veggies

Here’s a secret - you can use both raw and cooked veggies in a salad! It’s all about choosing your favourites! The more colour, the more exciting.

Healthy Fats are a must!

You have got to keep your blood sugar in order. Your body needs healthy fats and here are some great options to include in your salads.

  • Walnuts
  • Chia seeds
  • Avocado

Jazz it up with some balsamic vinegar and voila!

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07 October 2020

Our bodies gain energy through our food consumption. Our food contains calories that produce energy but depending on your fitness goals – the food you eat can work against you.

We have compiled a list to help you boost your energy levels but also works with you in attaining your fitness goals and not against you.

  1. Stimulants help produce energy
  2. This is nearly like a pre-workout with no added calories! Stimulants like caffeine and green tea are great way to boost your energy levels. These are beneficial for anyone trying to transform their body. Not only will it boost your energy levels but it will assist in speeding up your metabolism.
  3. Carb Cycling for energy
  4. Build muscle and tone your body by introducing yourself to carb cycling! This works wonders assists your body in breaking down fats during the day as well as through a workout. Carb cycling is essentially having high amounts of carbs on certain days of the week! Try plan this around the days with the hardest training such as HIIT.
  5. More Sleep
  6. The more you rest, the better your productivity. This will lift and boost your energy levels! Even 15-minute naps will increase your energy.
  7. Pack up on nutrients
  8. Opt for nutrient dense foods – foods that are rich in vitamins, minerals, phytonutrients and essential fatty acids. Foods that are nutrient-dense allow you to eat less but still get the sufficient nutrients that your body needs.
  9. Keep Hydrated
  10. In order to boost your energy levels, water is a key element. Water is needed in balancing your vital organs. Water is the trigger for your internal reactions and boosts you to perform at optimum capacity.
  11. Meditation
  12. If you are mentally exhausted this will of course, impact your physical capacity to function. We recommend some meditation to boost your energy levels. This will help you recenter and feel refreshed!

These are our top tips to boosting your energy levels! Let us know on our social media pages if you have any other tips that help you feel invigorated!

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02 September 2020

Did you know that rest days better your fitness game? We want to help you better your fitness game! That’s why we are ridding of and overcoming our fitness excuses:

“I’ll start on Monday.”

“I’m too tired today.”


Sound familiar? It’s okay to feel tired, and it’s okay to listen to your body in that respect. We want to chat a little about improving your workouts and how to spend your rest days effectively.

Form is important

The number 1 rule for form is quality over quantity. Make sure you do the exercises with the correct form, or else it doesn’t matter how many reps you do, it won’t work and you are risking injury! Remember, there is no harm in asking one of our fitness professionals at Body Action Gym to help guide you with form. In fact, we encourage it.

Learn to love exercise with the right playlist

Music is the right thing to get you in the mood! Find a playlist that excites you, that gets you going! Spotify is a great place to get music and playlists, we highly recommend creating a playlist in Spotify, or even downloading a pre-existing playlist for your sesh!

Hydrate. Seriously.

We have said it before, and we’ll say it again. Hydrate when you exercise! It is SO important. We suggest keeping a water bottle on hand to help you glug down your necessary in take!

Warm Up

Don’t skip this step! Wake your body and brain up before your workout. A 5-minute workout goes a long way.

Rest Days For Your Fitness Game

Everyone is entitled to their rest days – it doesn’t mean you can’t be efficient. So, when you have had a great week of workouts, get ready to be active – even on your rest day!

Rest day does not mean your progress falls away, it simply means that you tone it down for your muscles – let your muscles recover.


Here are some great ways to spend your rest days:

  • Yoga is relaxing to plenty of people – Get into yoga – it is definitely a great idea for a rest day!
  • Active recovery sessions are a good idea. Walks are an awesome way to reduce muscle cramping and soreness from working out!
  • Stretching – try do this every day. We recommend foam rolling as well, to anyone who is curious. It really helps you rub out your muscles and has been said to be great for cellulite.
  • We’re all about massages! Get some TLC for your muscles once in a while. Massages help release tension within your muscles.
  • What you eat on your rest days should be considered. 2 words – protein and carbs will help you recover and provide you with sufficient energy!
  • Water is important for your workouts and is just as important for your rest days – Don’t skimp!



Need we say more?

Stay up to date with all our fitness tips on our website or on FacebookTwitter or Instagram.

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30 July 2020

We proudly bring you Chocolate Filled Pancakes. There is nothing quite like the tastiness of chocolate, right?

So, we have combined chocolate, health and pancakes! This recipe makes 2 servings of chocolate pancakes – so in order to make more, double up on ingredients!

Ingredients for Chocolate Filled Pancakes:

  • 50 g whole grain rolled oats
  • 1 tbsp chia seeds
  • 1 tbsp cacao powder
  • ½ tsp baking powder
  • Scoop 2 helpings of chocolate protein powder
  • 1 mashed banana
  • 2 beaten eggs
  • 60 ml low fat milk
  • Strawberries
  • Maple syrup/ honey

Method:

  1. Blend your oats, chia seeds, cacao powder, baking powder and protein powder until it is as fine as flour. Keep it aside for now – we’ll use it in a few steps.
  2. Grab a medium sized bowl. Make sure your banana is mashed before you throw it into the bowl. Beat your eggs and add your eggs to the bowl. Stir milk into the bowl, too. Stir the mixture until it is all well combined.
  3. Add the wet ingredients to the dry ingredients that you put aside in the first step. Mix until combined. (Don’t overdo it, though). If it starts to look too thick, add 1 tbsp of water at a time until you get an even consistency. (It should not stick to your spoon and flow smoothly).
  4. Heat up your non-stick frying pan over medium heat – spray with Spray ‘n Cook or use a little bit of olive oil on the pan.
  5. Pour a ladle of batter into the pan and fry for 2-3 minutes or until batter bubbles. Using a spatula, carefully flip the pancake once it seems ready.
  6. Repeat this method.
  7. Add strawberries and syrup/ honey to garnish and for tasting to finish up.

Enjoy!

Stay tuned for more recipes on our social media pages FacebookTwitter and Instagram.

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30 July 2020

We want to help you exercise on-the-go! That’s why we have compiled a list of 5 workouts for when you have no time. Getting in shape shouldn’t be adding to your already-busy-schedule. We like to think of exercise as a release, an escape if you will.

We know it can be tough to work in–between cooking, working, grocery shopping, traffic and running errands that make up your life.

Before we give you a quick workout for those crazy days, we’d like to give you tips to actually making the time to train.

Put yourself first.

Put yourself first. Even if it’s twice a week. If this is something you really want to do, do it. Put everything else on hold and set yourself a short time aside. Don’t stress too much about the timing of your sesh but more on the endorphins and how good you feel post workout.

Exercise with a mate!

It’ll push you further. Training with a buddy will make you work harder and maybe even let out that competitive streak.

Track your workout sessions.

Tracking your workout is efficient! You’re obviously strapped for time, keep your workouts to a max of 30 minutes on days like this. It will also make you feel good to see how much you can achieve in this amount of time. Make it fun, too. The more fun the workout, the quicker the sesh – time flies when you’re having fun 😉

Finally, here are 5 workouts to make use of when you’re strapped for time.

  1. Reverse Lunge Knee-Up – Weighted – 20 reps (10 per side)
  2. Lay Down Push Up – 10 reps
  3. Straight-Leg Raise & Hip Lift – 12 reps
  4. Glute Bridge – Weighted – 15 reps
  5. X Mountain Climbers – 20 reps (10 per side)

If you have a little extra time, do it twice over 😉Time your workout with a playlist to suit your 5 workouts!

Create your own exercise playlist. Here are some goodies, you’re welcome.

  • Levels: Nick Jonas, Jump Smokers
  • I’m an Albatraoz: AronChupa
  • Hey Mama: David Guetta, Afrojack, Bebe Rexha, Nicki Minaj
  • Stronger: Clean Bandit
  • Uptown Funk: Mark Ronson, Bruno Mars – Wil Sparks Remix

If you want more workouts for to change things up – stay tuned to our social media pages! Catch us on FacebookTwitter and Instagram.

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NEWS

30 March 2023

Body Action Gym introduces Technogym's Biostrength equipment: A new era of strength training in Africa


Experience precision training with Technogym's revolutionary Biostrength equipment at Body Action Gym, the first fitness facility in Africa to offer this cutting-edge technology.

We live in an era where technological advancements continue to revolutionise various industries, and fitness is no exception.


As the first fitness facility in Africa to such adopt such cutting-edge technology, Body Action Gym has taken a giant leap by incorporating Technogym's revolutionary AI-powered Biostrength equipment into our facility. This state-of-the-art equipment has set a new benchmark for the global fitness industry, offering gym-goers a more efficient and personalised workout experience.

 

The Biostrength Advantage: Precision Training for Maximum Results

Technogym's Biostrength range is a ground-breaking fitness solution that merges artificial intelligence (AI) with advanced biomechanics to provide an unparalleled training experience. This innovative system caters to a wide range of fitness enthusiasts, from novices to professional athletes, offering customised workouts tailored to individual needs and goals.

Gone are the days of guessing and making common strength training mistakes that can impede progress and lead to injury. With Technogym's Biostrength equipment, users can achieve up to 30% better results in the same timeframe compared to conventional strength training methods.

 

Revolutionising Fitness: Aerospace Technology

The AI-powered Biostrength system uses sophisticated algorithms to analyse your personal fitness data, including strength, flexibility, and balance. By gathering this information, the system creates a tailored workout plan that focuses on your specific areas of improvement. This personalised approach ensures that you're always working on the right exercises to achieve optimal results in the shortest time possible.

Powered by the patented Biodrive system, which leverages aerospace technology and AI, Biostrength guarantees maximum neuromuscular activation and proper exercise execution. Personalised training programs and biofeedback-guided workouts lead to superior strength results and an enhanced fitness experience.

 

Goal-Oriented Programs for All Levels

Biostrength offers four goal-oriented programs: Tone, Power, Hypertrophy, and Strong. Each program is designed using AI technology to generate a personalised training plan, guiding users through their fitness journey.

Whether your goal is to build muscle mass, boost explosive power, increase overall strength, or tone your entire body, Biostrength caters to your specific objectives with its adaptive strength training programs.

 

Real-time Feedback & Biomechanics

One of the most significant advantages of Biostrength is its ability to provide real-time feedback during your workout. The system continually assesses your performance and adjusts your workout routine accordingly, ensuring you're always progressing at the appropriate pace. This dynamic approach to training not only maximises your results but also reduces the risk of injury and plateaus.

Biostrength's advanced biomechanics incorporate a comprehensive understanding of human movement into its design. This technology ensures that every exercise is performed with the correct form and technique, thereby reducing the risk of injury, and optimising the efficiency of each movement. This precision in exercise execution is crucial for achieving the best results while minimising any potential setbacks.

The Biostrength system offers in-depth performance tracking, allowing you to monitor your progress over time. By analysing your workout data, the system provides valuable insights into your strengths and weaknesses. This information helps you stay motivated and focused on your goals while enabling you to make data-driven decisions about your training.

 

Integrated Machines

Technogym's Biostrength is designed to integrate seamlessly with other Technogym solutions, such as the Mywellness app. This integration allows for a complete fitness ecosystem that enables gym-goers to manage their workouts, track their progress, and access personalised training programs from a single platform. This connectivity enhances the overall workout experience and encourages long-term engagement with fitness programs.

 

The Future of Fitness

Body Action Gym is proud to introduce Technogym's revolutionary AI-powered Biostrength equipment to the African continent, redefining the fitness landscape with an emphasis on personalised, effective, and safe strength training. Regardless of your fitness goals or experience level, Biostrength's innovative technology and adaptive programs promise a transformative workout experience that delivers real results.

Experience the future of strength training at Body Action Gym today.

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06 October 2021

Body Action Gym and Technogym – a South African Fitness Partnership for the future!

 

Body Action Gym will be joining the ranks of an elite few global fitness locations reinforces our credibility in the South African fitness industry, while also Africa on the map of the global fitness scene.


We’re proud to announce that Body Action Gym has received international recognition and is considered a global Top Location by Technogym.


Here’s what they had to say about our collaborative partnership:

It’s been long overdue for the fitness industry to have a change of pace in South Africa. For this reason, Body Action Gym has set out to revolutionise the way fitness and wellness is approached by creating a lifestyle in their 6-star fitness facility.


To achieve this, they have partnered with Technogym to design and deliver one of Africa’s first fully connected wellness environments. Just calling it a gym would be a serious understatement.


This state-of-the-art facility is equipped with some of the most technologically advanced pieces of equipment currently on the market.


Body Action Gym has equipped themselves with the complete Skill Line, specifically designed for Athletic Performance Training thanks to Technogym’s experience with the best teams and sports champions in all the world.


Technogym Skill Line includes: Skillrun, the first treadmill to combine cardio and power training in a single solution designed to meet the training requirements of both elite athletes and fitness enthusiasts; Skillbike, the revolutionary stationary bike that enables cyclists, triathletes and cycling enthusiasts to live the emotion and challenge of outdoor experiences in an indoor environment; Skillmill, the innovative treadmill that enables you to perform fundamental movements and exercises to reinforce all the skills that determine your physical fitness level and athletic performance: Power, Speed, Stamina and Agility; Skillrow, the first indoor rowing equipment designed to improve anaerobic power, aerobic capacity and neuromuscular abilities in one solution.


The treadmills and cardio equipment aren’t the only thing that makes this gym a cut above the rest: the gym houses Technogym’s Artis Diamond Black strength equipment range that features Unity Mini displays which will track your range of motion, count your reps, track your weight lifted and seamlessly send that data to your Mywellness profile where it can be viewed later.


Every corner of this facility has been cleverly thought through to offer members the finest fitness experience. Utilising Technogym’s Top-of-the-line equipment, visitors can experience the ultimate immersive training session found in the country.


If high performance training is not really your cup of tea, there is also a wide range features this gym has to offer to suit your preferences. There are multiple different class formats for you to join: Body Action Gym has been equipped with new Group Cycle Premium Format as well as two separate Teambeats studios that offer HIIT classes, yoga, Pilates and the list goes on.


What further sets this facility apart is the fact that the experience doesn’t stop at your workout. After a tough session, you can enjoy the sensation showers and dry off with the body dryer or unwind in a spa-like environment featuring a sauna and steam room. Body Action Gym offers a well-rounded fitness lifestyle experience that no other facility on the continent can provide.


With the integration of the Technogym Mywellness Suite & App, every step of your Journey at Body Action Gym will be a guided one. Upon arrival - the team will set you up on the app and take you through a comprehensive wellness journey which will include a complimentary full body composition assessment on the Tanita scale. This is also tracked and stored on your Mywellness profile for you or your trainer to compare previous results and monitor your progress.


If you want to join a community of individuals with the common goal of improving their lifestyle, we advise you to join Body Action Gym. As the Body Action Gym team likes to say: ‘It’s not a membership, it’s a lifestyle’.


View the feature on Technogym’s international website by clicking here.

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30 May 2021

Ever feel like the phrase “breaking the mould” has been worn out in an effort to describe a brand’s way of differentiating itself in some special way without any change? Then you may be feeling doubtful that Body Action Gym is actually taking this challenge seriously. To put your mind at ease, our goal is to not only break the mould, but completely transform it, using you as the main motivation.

 

How are we changing the fitness industry?

The fitness industry is an environment that has needed to evolve, to not only become diverse and inclusive, but also to become more user-friendly to you and your personal fitness needs. Thinking back on how gyms have been marketed in the past we all remember how exercising was sold as a lonely journey filled with harsh dieting and pain for very little reward.


Transforming this idea into a more positive and enjoyable activity that you can develop into a better lifestyle – on your terms – has pushed us at Body Action Gym to construct a world-class facility where all members are catered to, from beginner to professional. The new facility will not only feature high-quality equipment and classes, but it also includes personalised nutritional and lifestyle guidance to ensure you get the most out of your gym and more importantly, yourself.


Fitness should be about making you feel great, and this is exactly what we are focusing on – as the industry transforms for the better with us on the frontline.


What is our standard and why is it unique?

Body Action Gym is dedicated to becoming a fitness facility like no other, cultivating a 6-star fitness lifestyle environment and providing services tailor-made and tested just for you is our differentiators. The mentality of every member and staff can be simplified into one mantra – 100/zero. This mantra is not an inspirational quote we found online but a promise to all our members and ourselves to always give 100% effort, dedication, and support to everything we do, with zero excuses. This standard is constantly measured and tested to ensure we can continue to surpass expectations while remaining true to our core values of creating a healthier and happier lifestyle for our members. Our distinctiveness lies in that we genuinely care for you and your goals, which further drives us to strive to be better than the very best – even when that means being better than we were the day before.


What makes us special?

People have said that it is our high-quality Technogym equipment and our great variety of facilities, from weightlifting to boxing, that makes this gym so special, but it is, in fact, the dedication of our members and staff to both themselves and each other. With every member comes a great attitude and atmosphere that adds to the calibre of the gym and enhances the positive experiences for everyone.


Training in the gym can be both a personal and group experience as the mood is friendly and supportive, with wellness coaches ready to assist wherever you may need help. Our services never stop after your workout is over but rather it goes digital as we have partnered with Mywellness to bring you an app capable of tracking your progress and helping you reach your next goal. The app is also capable of integrating all your health and fitness apps into one place, for one reason – your ease and convenience.


Body Action Gym is well on its way to not only breaking the fitness industry mould but also transforming into a space that is truly inspiring and solely dedicated to you and your wellbeing.


Start training with us today and make your fitness goals a reality.

READ MORE
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