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 <a href="https://www.bodyactiongym.co.za/classes/timetable" target="_blank" style="font-size: 10pt;">our website</a> and booking your spot through <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank" style="font-size: 10pt; color: rgb(47, 84, 150);">Mywellness</a>. We hope to see you soon and cannot wait to welcome you into our world of groupness.<hr></hr>

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Les Mills Classes: Fitness with a difference

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 TrainingThis 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 runningWhile 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank" style="font-size: 10pt;">Mywellness app</a> 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, induction coaches or <a href="https://www.bodyactiongym.co.za/trainers" target="_blank" style="font-size: 10pt;">personal trainers</a> 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 <a href="https://www.bodyactiongym.co.za/classes" target="_blank" style="font-size: 10pt;">group class</a>.

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Diversifying Your Cardio Workout

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.   WalkingThis 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.   CyclingWant 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! <a href="https://www.bodyactiongym.co.za/classes/spinning" target="_blank">Book</a> your spot in one of our immersive spinning group classes today. 3.   YogaYoga 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 <a href="https://www.bodyactiongym.co.za/classes/yoga" target="_blank">yoga classes</a> provide a tranquil environment for you to reach your fitness goals. 4.   PilatesWhen 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 <a href="https://www.bodyactiongym.co.za/classes/pilates" target="_blank">ELEVATE Encompass™ reformer machines.</a> 5.   EllipticalEllipticals 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.   RowingMaximise 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. <a href="https://www.bodyactiongym.co.za/trainers" target="_blank">Our trainers</a> are also always on-board to help you with any fitness advice.

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Low-impact Cardio Workouts That Are Kind To Your Joints

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 fibreResearch 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 oftenMany 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 protein1 x small portion of carbohydrates or healthy fats1 or 2 x portions of healthy greens Cut out processed carbsAlthough 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 proteinProteins 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 mindfullyWhen 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&#39;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 <a href="mailto:moniquejvv11@gmail.com?subject=Body%20Action%20Gym%20//%20Monique%27s%20Holiday%20Eating%20Tips" target="_blank" style="font-size: 10pt; color: rgb(74, 110, 224);">clicking here</a> and by following her on <a href="https://www.instagram.com/moniquejvv11/" target="_blank" style="font-size: 10pt; color: rgb(74, 133, 232);">Instagram</a>

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Healthy Holiday Eating Tips with Monique

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&#39;s unpack it: Overreaching is the prelude to overtraining and is basically the shorter, less severe form of overtraining, from which you&#39;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 overreachingFunctional overreaching can be described as a reduction in performance which can be guided into enhanced performance - provided sufficient rest has been taken. Non-functional overreachingNon-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, <a href="https://www.bodyactiongym.co.za/contact" target="_blank">consult one of our pros</a>.

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Overtraining vs Overreaching

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. <a href="https://www.bodyactiongym.co.za/blog/workouts/how-to-know-when-youre-overtraining" target="_blank" style="font-size: 10pt; color: rgb(0, 0, 0);">Overtraining is something to avoid in any situation</a> 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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Should I Go To The Gym Every Day

Pain with no gains: How to know when you are overtrainingThere’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 signsThese 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 wrongOvertraining 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. <a href="https://www.bodyactiongym.co.za/contact" target="_blank">Contact us</a> today if you’re looking for some guidance. Prevention is better than cureIt’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 <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank">Mywellness platform</a> 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/stretch-recovery" target="_blank">stretch and recovery area</a> 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/wellness" target="_blank">sauna and steam room</a>? Packed with a host of health benefits, including cardiovascular and lung health improvements, it can only do you good!

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How To Know When You're Overtraining

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 <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank">fully connected wellness environments</a>. 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 &amp; 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 induction 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 <a href="https://www.bodyactiongym.co.za/join-now" target="_blank">join Body Action Gym</a>. 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 <a href="https://www.technogym.com/int/newsroom/body-action-gym-technogym-partnership/" target="_blank">clicking here.</a>

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Body Action Gym and Technogym – A South African Fitness Partnership For The Future

6 effective yoga poses for beginners KeyTadasana – Mountain poseVirabhadrasana II – Warrior II poseUttanasana – Standing forward fold poseAdho Mukha Svanasana – Downward-facing dog poseUtthita Balasana – Extended child’s poseBitilasana – 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 poseThis 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 poseThis 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 poseAlthough 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 poseThis 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 poseAlthough 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 <a href="https://www.bodyactiongym.co.za/blog/workouts/How-To-Properly-Stretch-Before-and-After-Working-Out" target="_blank">muscles a slight, yet effective workout and stretch</a>. 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/aerobics" target="_blank">Body Action Gym</a> yoga studio, we have experienced instructors that can guide you with your yoga journey. You can join the <a href="https://www.bodyactiongym.co.za/classes/timetable" target="_blank">weekly classes</a> to improve your practice and lifestyle.

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6 Effective Yoga Poses For Beginners

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 stretchingStretching 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 <img src="https://bodyactiongym--c.documentforce.com/servlet/rtaImage?eid=a094K000001PoZa&amp;feoid=00N4K00000BJ6XH&amp;refid=0EM4K000000fpCT" alt="Stretching Icons - neck stretch.png"></img>Side-to-side neck stretchesStretching 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. <img src="https://bodyactiongym--c.documentforce.com/servlet/rtaImage?eid=a094K000001PoZa&amp;feoid=00N4K00000BJ6XH&amp;refid=0EM4K000000fpCY" alt="Stretching Icons - arm stretch.png"></img>Outstretched armsThis 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. <img src="https://bodyactiongym--c.documentforce.com/servlet/rtaImage?eid=a094K000001PoZa&amp;feoid=00N4K00000BJ6XH&amp;refid=0EM4K000000fpCd" alt="Stretching Icons - walking lunge.png"></img>Walking lungesThis 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.  <img src="https://bodyactiongym--c.documentforce.com/servlet/rtaImage?eid=a094K000001PoZa&amp;feoid=00N4K00000BJ6XH&amp;refid=0EM4K000000fpCi" alt="Stretching Icons - toe touches.png"></img>Toe 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/equipment" target="_blank" style="font-size: 10pt;">Body Action Gym</a> caters to every part of your fitness journey from diet, clothing, exercise and even recovery specifically with the <a href="https://www.bodyactiongym.co.za/what-to-expect/equipment" target="_blank" style="font-size: 10pt;">Flexibility Anterior and Flexibility Posterior machines</a>. 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 <a href="https://www.bodyactiongym.co.za/classes/yoga" target="_blank" style="font-size: 10pt;">professional stretching guidance you can also book an immersive yoga class</a> through the <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank" style="font-size: 10pt;">My Wellness App</a> to get personalised and focus assistance where you need it most. ConclusionStretching 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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How To Properly Stretch Before and After Working Out

All you need to do is <a href="https://www.bodyactiongym.co.za/book-a-tour" target="_blank" style="font-size: 10pt;">join Body Action Gym</a> today, no tips needed!

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Tips for getting started at the gym

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: <ul><li>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!</li><li>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. </li></ul> 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.  <a href="https://www.instagram.com/bodyactiongymsa/" target="_blank" style="font-size: 10pt;">Follow us</a> for more useful fitness tips and tricks!

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How to care for your muscles after you workout

IntroductionThe 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 <a href="https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking" target="_blank" style="font-size: 10pt;">boost your health, fitness and lifespan</a> 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 <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health" target="_blank" style="font-size: 10pt;">improved sleep, weight loss, stronger bones</a> 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 GymFor 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank" style="font-size: 10pt;">My Wellness App</a> in a safe and monitored environment. Machinery<a href="https://www.bodyactiongym.co.za/what-to-expect/equipment" target="_blank" style="font-size: 10pt;">The Skillrun and Skillmill machines</a> 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 <a href="https://jacobsladderexercise.com/shop/jacobs-ladder/" target="_blank" style="font-size: 10pt;">Jacob’s Ladder</a> as well as <a href="https://www.bodyactiongym.co.za/partners/technogym" target="_blank" style="font-size: 10pt;">Technogym</a>’s Artis Equipment line featuring <a href="https://www.technogym.com/za/artis-climb.html" target="_blank" style="font-size: 10pt;">climbing</a> and <a href="https://www.technogym.com/za/artis-run.html" target="_blank" style="font-size: 10pt;">running</a> equipment offering great challenges in terms of difficulty, incline and intensity. FacilitiesIf you would prefer to stay off the machines and take the scenic route instead, then the <a href="https://www.bodyactiongym.co.za/what-to-expect/sprint-track" target="_blank" style="font-size: 10pt;">50-meter Outdoor Track</a> lining the side of our gym is always available for all your walking needs.  When to walk and how far?<a href="https://intermountainhealthcare.org/blogs/topics/live-well/2018/02/is-walking-daily-good-enough-exercise/#:~:text=It&#39;s%20time%20to%20take%20up,least%20four%20days%20a%20week." target="_blank" style="font-size: 10pt;">Thirty minutes of walking in just one day</a> 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.  ConclusionWith 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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How Walking Gets 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 performanceListening 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 stateNot 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 boosterFinally, 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 <a href="https://www.bodyactiongym.co.za/join-now" target="_blank" style="font-size: 10pt;">touch</a>.The future of fitness awaits.

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Music and exercise performance

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 <a href="https://www.bodyactiongym.co.za/classes" target="_blank">classes</a> but with <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank">My Wellness</a> 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<a href="https://www.bodyactiongym.co.za/lifestyle/kilojoule-cafe" target="_blank">, Kilojoule Café</a> and <a href="https://www.bodyactiongym.co.za/lifestyle/live-fit-clothing" target="_blank">LiveFit Clothing and Apparel</a> who take healthy living to the next level. <a href="http://kilojoulecafe.co.za/" target="_blank">Kilojoule Café makes JOMO taste more delicious with its array of health food and drinks</a> 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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FOMO vs JOMO

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 <a href="https://www.bodyactiongym.co.za/classes" target="_blank">classes</a>, 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 <a href="https://www.bodyactiongym.co.za/about-us" target="_blank">6-star fitness lifestyle</a> 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 <a href="https://www.technogym.com/" target="_blank">Technogym equipment</a> and our great <a href="https://www.bodyactiongym.co.za/what-to-expect" target="_blank">variety of facilities</a>, 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 induction 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 <a href="https://www.bodyactiongym.co.za/what-to-expect/my-wellness" target="_blank">Mywellness</a> 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. <a href="https://www.bodyactiongym.co.za/join-now" target="_blank">Start training with us today</a> and make your fitness goals a reality.

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Breaking the fitness industry mould.

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&#39;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 habitsDuring 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 motivationA 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.AccountabilityYou’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 <a href="https://www.bodyactiongym.co.za/my-wellness" target="_blank">MyWellness,</a>, 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 <a href="https://www.bodyactiongym.co.za/contact" target="_blank">speak to our team</a> today.

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REWARDING YOURSELF ON YOUR FITNESS JOURNEY

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:<ul><li>4 small to medium peppers</li><li>¼ teaspoon salt</li><li>¼ teaspoon black pepper</li><li>2 tablespoons of virgin olive oil, plus extra for the baking dish</li><li>1 medium white onion, finely chopped</li><li>4 cloves of garlic, minced</li><li>1 teaspoon of ground cumin</li><li>½ teaspoon paprika</li><li>Pinch of red pepper flakes</li><li>1 can of diced tomatoes</li><li>1 ½ cups of brown rice</li><li>¾ cup fresh or frozen corn</li><li>1 can of black beans, drained and rinsed</li><li>2 tablespoons lime juice, freshly squeezed from 1 to 2 limes</li><li>¾ cup of grated cheese</li></ul>For serving:Sour cream, guacamole, coriander and lime wedgesMethod:<ol><li>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.</li><li>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.</li><li>Heat the oil in a large non-stick frying pan over a medium heat until simmering.</li><li>Add the onion and salt to cook until translucent, about 5 minutes.</li><li>Add the garlic, cumin, paprika, pepper flakes and black pepper then cook for another minute.</li><li>Add the tomatoes and their juices and simmer for another 3 minutes.</li><li>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.</li><li>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.</li><li>Bake until the peppers are tender, which should be about 40 – 45 minutes.</li><li>Uncover the peppers, sprinkle the cheese on and continue baking uncovered at a heat of 200⁰ C until the cheese is melted.</li></ol>Why not give it a try this week and tag us in your photos on <a href="https://www.facebook.com/BodyActionGym%22" target="_blank">Facebook</a> or <a href="https://www.instagram.com/bodyactiongymsa/?hl=en" target="_blank">Instagram</a>.

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EASY STUFFED PEPPER RECIPE

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 CrustIf you want to make your own crust, we have you covered.Ingredients:<ul><li>1 packet of dry yeast</li><li>1 tsp sugar</li><li>1 cup warm water</li><li>1 ½ cups whole wheat pastry flour</li><li>1 ½ cups flour</li><li>1 tbsp salt</li><li>1 tbsp olive oil</li></ul>Directions:<ul><li>Whisk yeast, sugar and water together and let it rest for 15 minutes.</li><li>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.</li><li>Allow it to rise for one hour, then it’s ready to use.</li></ul>2. Use just a little cheeseDon’t use a heavy hand when applying the cheese. In this case, less is more.3. VeggiesVeggies 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:<ul><li>Chicken, avo, sundried tomato</li><li>Spinach, red pepper and chicken</li><li>Olives, green pepper, mushroom</li></ul>5. Pay attention to your portionsJust 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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HOW TO MAKE YOUR PIZZA HEALTHIER

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 + DressingWhat’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:<ul><li>Spinach</li><li>Rocket</li><li>Kale</li></ul>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 &amp; cooled lentils are great options for protein as a vegan alternative.Hint: Stay away from fried proteins!Get the GrainsGet 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:<ul><li>Couscous</li><li>Quinoa</li></ul>VeggiesHere’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.<ul><li>Walnuts</li><li>Chia seeds</li><li>Avocado</li></ul>Jazz it up with some balsamic vinegar and voila!

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HOW TO BUILD THE PERFECT SALAD

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.<ol><li>Stimulants help produce energy</li><li>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.</li><li>Carb Cycling for energy</li><li>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.</li><li>More Sleep</li><li>The more you rest, the better your productivity. This will lift and boost your energy levels! Even 15-minute naps will increase your energy.</li><li>Pack up on nutrients</li><li>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.</li><li>Keep Hydrated</li><li>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.</li><li>Meditation</li><li>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!</li></ol>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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HOW TO BOOST YOUR ENERGY LEVELS

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 importantThe 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 playlistMusic is the right thing to get you in the mood! Find a playlist that excites you, that gets you going! <a href="https://www.spotify.com/za/" target="_blank">Spotify</a> 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 UpDon’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 GameEveryone 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:<ul><li>Yoga is relaxing to plenty of people – Get into yoga – it is definitely a great idea for a rest day!</li><li>Active recovery sessions are a good idea. Walks are an awesome way to reduce muscle cramping and soreness from working out!</li><li>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.</li><li>We’re all about massages! Get some TLC for your muscles once in a while. Massages help release tension within your muscles.</li><li>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!</li><li>Water is important for your workouts and is just as important for your rest days – Don’t skimp!</li></ul> Need we say more?Stay up to date with all our fitness tips on our <a href="https://www.bodyactiongym.co.za/blogs/" target="_blank">website</a> or on <a href="https://www.facebook.com/BodyActionGym%22" target="_blank">Facebook</a>, <a href="https://twitter.com/BodyActionGym" target="_blank">Twitter</a> or <a href="https://www.instagram.com/bodyactiongymsa/?hl=en" target="_blank">Instagram</a>.

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REST DAYS BETTER YOUR FITNESS GAME

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<ul><li>200 g Jungle Oats</li><li>2-3 large ripened mashed bananas</li><li>40 g raisins</li><li>Pinch of salt</li><li>½ tsp ground cinnamon</li></ul>Method:<ol><li>Preheat your oven to 180°C.</li><li>Blend oats for 10 seconds with a blender – not to be too fine, rather just chopped.</li><li>Add the mashed banana and mix well into oats.</li><li>Next, add raisins, salt and cinnamon to your mixture. Mix well.</li><li>Scoop up a spoonful at a time onto a tray and form cookie shape, you can use cookie cutters, too.</li><li>Bake for 20 minutes or until golden brown. Cool on a wire tray.</li></ol>Make sure to follow us on <a href="https://www.facebook.com/BodyActionGym%22" target="_blank">Facebook</a>, <a href="https://twitter.com/BodyActionGym" target="_blank">Twitter</a> and <a href="https://www.instagram.com/bodyactiongymsa/?hl=en" target="_blank">Instagram</a> to keep up to date with all of our latest news, events and tips!.We hope you enjoy this delicious recipe!

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HOW TO MAKE JUNGLE OAT BISCUITS

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:<ul><li>1 large avocado</li><li>1 banana</li><li>½ cup honey</li><li>1 tsp vanilla extract</li><li>3 large eggs</li><li>½ cup coconut flour</li><li>½ cup cocoa powder</li><li>¼ tsp sea salt</li><li>1 tsp baking soda</li><li>½ cup chocolate chips</li></ul>Method:<ol><li>Preheat oven to 180°C before getting started.</li><li>Blend avo, banana, honey and vanilla together using a blender or a beater.</li><li>Add the avo, banana, honey and vanilla mix to a large bowl and whisk in eggs.</li><li>Next, sift in cocoa powder and coconut flour. Mix the dry ingredients in nicely.</li><li>Add in the sea salt and the baking soda – Give it a good stir.</li><li>Stir in chocolate chips. Yum!</li><li>Lay in baking dish and bake for 25 minutes.</li><li>Allow to cool for 20 minutes before slicing your brownie into pieces.</li></ol>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 <a href="https://www.facebook.com/BodyActionGym%22" target="_blank">Facebook</a>, <a href="https://twitter.com/BodyActionGym" target="_blank">Twitter</a> and <a href="https://www.instagram.com/bodyactiongymsa/?hl=en" target="_blank">Instagram</a> – or all 3!

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How to make Avo Brownies

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:<ul><li>50 g whole grain rolled oats</li><li>1 tbsp chia seeds</li><li>1 tbsp cacao powder</li><li>½ tsp baking powder</li><li>Scoop 2 helpings of chocolate protein powder</li><li>1 mashed banana</li><li>2 beaten eggs</li><li>60 ml low fat milk</li><li>Strawberries</li><li>Maple syrup/ honey</li></ul>Method:<ol><li>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.</li><li>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.</li><li>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).</li><li>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.</li><li>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.</li><li>Repeat this method.</li><li>Add strawberries and syrup/ honey to garnish and for tasting to finish up.</li></ol>Enjoy!Stay tuned for more recipes on our social media pages <a href="https://www.facebook.com/BodyActionGym%22" target="_blank">Facebook</a>, <a href="https://twitter.com/BodyActionGym" target="_blank">Twitter</a> and <a href="https://www.instagram.com/bodyactiongymsa/?hl=en" target="_blank">Instagram</a>.

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Chocolate Filled Pancakes

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 &#128521;Finally, here are 5 workouts to make use of when you’re strapped for time.<ol><li>Reverse Lunge Knee-Up – Weighted – 20 reps (10 per side)</li><li>Lay Down Push Up – 10 reps</li><li>Straight-Leg Raise &amp; Hip Lift – 12 reps</li><li>Glute Bridge – Weighted – 15 reps</li><li>X Mountain Climbers – 20 reps (10 per side)</li></ol>If you have a little extra time, do it twice over &#128521;Time your workout with a playlist to suit your 5 workouts!Create your own exercise playlist. Here are some goodies, you’re welcome.<ul><li>Levels: Nick Jonas, Jump Smokers</li><li>I’m an Albatraoz: AronChupa</li><li>Hey Mama: David Guetta, Afrojack, Bebe Rexha, Nicki Minaj</li><li>Stronger: Clean Bandit</li><li>Uptown Funk: Mark Ronson, Bruno Mars – Wil Sparks Remix</li></ul>If you want more workouts for to change things up – stay tuned to our social media pages! Catch us on <a href="https://www.facebook.com/BodyActionGym%22" target="_blank">Facebook</a>, <a href="https://twitter.com/BodyActionGym" target="_blank">Twitter</a> and <a href="https://www.instagram.com/bodyactiongymsa/?hl=en" target="_blank">Instagram</a>.