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.
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.
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.
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.
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.
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.
No matter where you are in your fitness journey - our tips remain the same. We like to keep things simple, so we have put together our top 3 tips for getting started with your mindful nutrition journey:
Never be hungry
Eating small meals every couple of hours keeps our metabolism going steady. When we go without food for long periods of time, we send our body into panic mode and this, in turn, makes our body store food as fat. So, we want to keep giving our body a steady supply of nutrients to help burn fat and build muscle throughout the day.
Never be thirsty
Water supplements every part of our body, including our muscles. Dehydration prevents us from exercising at our peak, making building muscle and burning fat a little less effective. We recommend drinking 2 litres a day.
Protein is power
Protein is key for muscle building which in turn is just as important for burning fat. Did you know that every kilogram of muscle burns 50 calories each day! Eating 1 gram of protein for every kilogram of body mass will give you a good guideline to work with when prepping your daily protein intake. Our favourite sources of protein include fish, beef, chicken, eggs, daily legumes and nuts.
Jog your memory by also reading Monique's blog on how you can apply this to your everyday lifestyle.
Now go and fight for the body you want to live in!
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.
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
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.
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!
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!
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.
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.
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!
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.
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.
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.
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.
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.
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:
- 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.
- 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.
- Heat the oil in a large non-stick frying pan over a medium heat until simmering.
- Add the onion and salt to cook until translucent, about 5 minutes.
- Add the garlic, cumin, paprika, pepper flakes and black pepper then cook for another minute.
- Add the tomatoes and their juices and simmer for another 3 minutes.
- 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.
- 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.
- Bake until the peppers are tender, which should be about 40 – 45 minutes.
- 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.
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 Facebook, Twitter or Instagram.
We’re excited to teach you how to make Jungle Oat Biscuits! Jungle Oats are perfectly healthy – so we have found the perfect snack that can be made with these breakfast oats!
This recipe makes 12 yummy biscuits for you to enjoy. If you want to make a bigger batch – just double up!
Jungle Oat Biscuits Ingredients
- 200 g Jungle Oats
- 2-3 large ripened mashed bananas
- 40 g raisins
- Pinch of salt
- ½ tsp ground cinnamon
Method:
- Preheat your oven to 180°C.
- Blend oats for 10 seconds with a blender – not to be too fine, rather just chopped.
- Add the mashed banana and mix well into oats.
- Next, add raisins, salt and cinnamon to your mixture. Mix well.
- Scoop up a spoonful at a time onto a tray and form cookie shape, you can use cookie cutters, too.
- Bake for 20 minutes or until golden brown. Cool on a wire tray.
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We hope you enjoy this delicious recipe!
Avo Brownies may not sound appealing, but once you try it, you’ll have found your new favourite dessert! Avocado is a good fat and therefore replaces oil in this recipe. Give our recipe a good read to locate all of our other beneficial health substitutes!
So, if you’re craving something sweet try making these scrumptious brownies – they’re healthy and delicious!
Double up on ingredients if you want to make a bigger batch.
Ingredients:
- 1 large avocado
- 1 banana
- ½ cup honey
- 1 tsp vanilla extract
- 3 large eggs
- ½ cup coconut flour
- ½ cup cocoa powder
- ¼ tsp sea salt
- 1 tsp baking soda
- ½ cup chocolate chips
Method:
- Preheat oven to 180°C before getting started.
- Blend avo, banana, honey and vanilla together using a blender or a beater.
- Add the avo, banana, honey and vanilla mix to a large bowl and whisk in eggs.
- Next, sift in cocoa powder and coconut flour. Mix the dry ingredients in nicely.
- Add in the sea salt and the baking soda – Give it a good stir.
- Stir in chocolate chips. Yum!
- Lay in baking dish and bake for 25 minutes.
- Allow to cool for 20 minutes before slicing your brownie into pieces.
Enjoy your Avo Brownies! For more amazing recipes and fitness tips, have a look at our blog.
We would love to hear from you, give us a follow on Facebook, Twitter and Instagram – or all 3!
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:
- 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.
- 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.
- 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).
- 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.
- 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.
- Repeat this method.
- Add strawberries and syrup/ honey to garnish and for tasting to finish up.
Enjoy!
Stay tuned for more recipes on our social media pages Facebook, Twitter and Instagram.
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.
- Reverse Lunge Knee-Up – Weighted – 20 reps (10 per side)
- Lay Down Push Up – 10 reps
- Straight-Leg Raise & Hip Lift – 12 reps
- Glute Bridge – Weighted – 15 reps
- 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 Facebook, Twitter and Instagram.
NEWS
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.
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.
Nicol Corner, 2 Nicol Road, Bedfordview, 2007 | Members only facility
Copyright @ 2024 Body Action Gym. All rights reserved | Privacy Policy
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Nicol Corner, 2 Nicol Road, Bedfordview, 2007 | Members only facility
Copyright @ 2024 Body Action Gym. All rights reserved | Privacy Policy
Nicol Corner, 2 Nicol Road, Bedfordview, 2007 | Members only facility
Copyright @ 2024 Body Action Gym. All rights reserved | Privacy Policy