Wednesday, 29 April 2015

Pre exhausting Shoulder Workout

I find that this workout a good way to exhaust my shoulders muscles in the shortest time possible.To get the most out of this workout one must focus on keeping your rest periods between sets as short as possible.

Smith Machine Shrugs

With this workout we'll start with one side first and superset all 3 cable exercises, then switch to the next side and repeat.

After both sides are done we move to the squat rack or smith machine to do 10-12 reps of Shrugs for one set then move back to the cables and repeat everything.

Cable lateral raises*
Cable front raises*
Cable Reverse flyes*
Barbell Shrugs

 * Superset

Cable Lateral Raises
Cable Front Raises

Alternating Cable Reverse Flyes

Once you done with that you finish your workout with:

Dumbbell Shoulder press

Tuesday, 28 April 2015

Small Group Classes

Do you want to get into shape but hate the gym environment?

Then maybe this could be the answer for you.

Come and join our small group outdoor classes.

Watch the sunrise over the ocean while you get your morning workout to get the perfect start to the day.

Training Area

Training Area

  • Get away from the masses
  • Judgement free environment
  • Very secure with lots of open parking space
  • Lots of fun 
  • Very clean and neat dressing and showering facilities.

Showering Facilities

Changing Area

Classes are now being held at the Amanzimtoti Golf Club

Only R50 per person per session

Class Times

Morning Classes

Monday 5:30 - 6:30 AM

Wednesday 5:30 - 6:30 AM

Friday 5:30 - 6:30 AM

Evening Classes

Monday 6:00 - 7:00 PM

Wednesday 6:00 - 7:00 PM

Thursday 6:00 - 7:00 PM

Feel free to contact me for any further information on:
Cell number: 082 8717 590

Saturday, 25 April 2015

Nutrient Conversions

The human body is absolutely amazing in the way it's able to build the materials it needs for growth and repair without any hassle.The body can fuel its self on a staggering number of substances.

Can excess protein be converted into fat?

It is almost impossible for protein to get stored as fat. Amino acids are very difficult to turn into fatty acids. The only way for aminos to convert to fatty acids is by converting into glucose first through a process called gluconeogenesis which is very inefficient.

Can carbs get turned into fat?

Carbs can be stored in fat cells in two ways
1 -  Through direct conversion of sugar molecules into fatty acids, this only happens at a slow rate, but even so it can still contribute to 500g or more of pure body fat per year, depending on how much body fat you already possess.
2 -  Sugar conversion into glycerol complexes.
Fat cells don't just suck up fatty acids . They need glue to bind them together into triacylglycerol (TAG) molecules, which are the body's predominant form of stored energy. This requires three fatty acid molecules and one is glycerol.

Fat be converted to glucose?


Recent studies have shown that certain metabolic pathways exist to allow for a small amount of glucose production from even-chain fatty acids.
Where as odd-chain fatty acids convert easily into glucose. In other words this also means that an ultra low carb diet that's rich in odd-chained-fatty-acids is not ketogenic, and metabolically speaking not much different from a carb based diet.


Not all carbs, fats and proteins act the same in the body. The type you eat makes a massive difference.
Just assuming that any ultra low card diets is  ketogenic is false. Thinking by eating only carbs you can't gain fat is false.

The type, timing and combination with other nutrients is what matters.

Wednesday, 22 April 2015

The Power of Lemon Zest tea

Whether you’re a tea lover looking to try something new or brand new to the experience, you can’t go wrong with lemon peel tea. Packed with vitamin C and antioxidants, lemon peel can help improve digestion, boost immune system function and so much more!

How to make it:

Zest one whole lemon

Put it in the a coffee plunger

fill the plunger with boiling water  untill its full 

Stir and let it steep for 10 to 15 min

Push plunger down and enjoy

Health Benefits of Lemon Zest Tea

Improved Digestion
Digestive disorders are a common problem in Americadue to the unhealthy Standard American Diet. Common digestive troubles include indigestion, constipation, chronic heartburn, diarrhea and gas. Lemon peel tea can offer great digestive health benefits because of its high fiber content.
It also contains a bitter principle that helps aid in the digestive process, stimulating the stomach and intestines naturally. Lemon peel has been used effectively for hundreds of years as a natural solution to nausea, upset stomach and colic.
Lemon peel tea can be an effective treatment for infectious diarrhea because of its abundance of natural vitamin C.
A warm cup of lemon peel tea encourages the kidneys to excrete more water. This is helpful in treating high blood pressure, edema and kidney stones. Natural diuretic may also be useful in the treatment of polycystic ovaries, osteoporosis and excessive hair growth in women.
Improves Circulation
The health benefits of lemon peel tea go on to include improved circulation. If you live with chronic cold hands and feet, a hot cup of lemon peel tea may be just what you need to increase the blood flow to those frozen extremities.
Immune System Booster
Loaded with vitamin C, lemon peel tea may act as an effective immune system booster. If you are suffering with a sore throat, a hot cup of lemon peel tea mixed with raw honey can act as a soothing tonic. Lemon peel also contains natural antioxidants, which fight free radicals and keep the immune system working at its best.
Tones the Liver
Lemon peel tea contains an essential ingredient called d-limonine, which helps detoxify the liver. A healthy liver is important in a toxic world. The liver must function well in order to break down pesticides, preservatives and other unhealthy additives in the Standard American Diet. Your liver is the hardest-working organ in your body. Lemon peel can help keep it functioning at its best.
Relieves Phlebitis
Phlebitis is inflammation in the walls of a vein. The anti-inflammatory properties of lemon peel tea can relieve the discomfort of this condition. It can also act as an effective remedy for bloodshot eyes, varicose veins and even hemorrhoids!
Strengthens Bones
Because of its high vitamin C and calcium content, lemon peel tea is an ideal natural bone strengthener. Strong bones means less chances of developing osteoporosis, bone fractures, osteoarthritis and rheumatoid arthritis.
Beautifies Skin
Acne is a troubling skin condition that affects both teenagers and adults alike. Lemon peel tea can combat this condition naturally. Loaded with vitamin C and citric acids, a cup of lemon peel tea helps cleanse impurities from the blood, which can reduce acne breakouts.
Cancer Preventative
According to research, regular consumption of lemon peel can help prevent skin cancer.

Monday, 20 April 2015

6 Weeks of Cutting with Geoff Obes

Dylan congratulates Geoff on the opening of his new fitness centre

About 2 months ago I decided to start training with Geoff, not knowing what I got myself into. Before, I thought I knew how to train hard but man this guy kicked my butt for the first few weeks. We both decided we want to start getting leaner and with this we also decided to change our gym program.

Where before I would train like we've all been taught, by focusing on individual muscle groups. Geoff helped me to totally break out of my comfort zone and start doing full body workouts that would sometimes last up to 2 hours!
Now here's an example of what my weeks started looking like:

Monday - 1RM Deadlifts + full upper body circuit
Tuesday- 1RM squats + full lower body circuit
Wednesday - full body circuit + cross fit
Thursday - full upper body circuit + cross fit
Friday - full lower body circuit + cross fit

I was blown away by the results I got from training like this for a few weeks. 
After 6 weeks I dropped my body fat from 11% to 4%, I went from only being able to squat 160kgs to squatting 200kgs with PROPER FORM no problem!   

I'm not saying in any way that the old way of training, where we focus on specific muscle groups at a time is wrong or a waste of time at all.

Break away from the norm
All I'm trying to say that we can't keep on training the same way and expect our bodies to change.. Breaking away from the norm is the best thing I could've possibly done for my body.

Geoff has become a very good training partner and friend of mine and I've learnt a lot from him over these last few months.

Make sure to check out Geoff's brand new gym called Legion Fitness Centre that's just opened in Amanzimtoti, where he'll be offering group classes as well as personal training.
New Training gym in Toti

Geoff at the opening of his fitness centre

Using your toddler as an exercise tool

Are you a busy mom who's looking to get into shape again but just can't seem to find the time to make the trip to gym while having to look after the little one. Well what if I told you that you have all the equipment you need at home right now to get back into shape if you've got a little toddler full of energy running around somewhere.

This is a great way to spend good quality time with your little one while exercising at the same time.

Toddlers are a great tool for exercise, we can use them as an alternative for sandbags, kettle bells, weighted vests and lots more....

Here are some exercise ideas that I want to share with you that you can do anywhere, anytime. All you need is a little bit of space and a little child that's full of energy and ready to play.

Baby Weight Squats

    Have your toddler wrap his/her arms around your neck and hold on then bend your
 knees till a 90 degree angle
Stand up straight until a slight bend in the knees

Toddler Swings

Holding your toddler between your legs with a slight bend in the knees, swing
 him/her  up in the air  keeping your arms straight and keeping your core strong


Hammer Curls

Holding your toddler under his/her arms with your arms hanging down straight,
curl up until your hands are just above your chest.

Overhead triceps extensions

holding your toddler behind your head bend your elbows 90 degrees
extend arms

 Push up tunnel crawl plank

start one the ground
push up and stay there till your toddler has finished crawling underneath you
once your toddler crawls through stay in plank and let him/her crawl back again
once your toddler is back at the starting position go down into a push up again and repeat.
Be sure to get my regular updates by putting your email address in the Follow by email box to the upper left of my blog. I will be also be running classes in the park soon, so stay tuned!!

Saturday, 18 April 2015

6 Steps to better living

Do you find yourself experiencing any of the following?
  • You get to the end of a day and you feel like it was all a blur. In fact, you can barely remember what happened.
  • You often feel distracted and have trouble focusing.
  • You are constantly checking your email, text messages, or social media accounts—even when spending time with loved ones, on vacation, or out in nature.
  • You feel overwhelmed and anxious and are never able to fully relax. 
  • You never feel like you’re getting enough done, and yet there’s so much more you have to do.
  • The boundaries between work and your personal life have blurred to the point where they hardly exist. 
If you were nodding your head as you read those, there’s a good chance you’re in danger of having a near-life experience.
Near-life experience
What is a near-life experience? I would define it as a life characterized by distraction, disconnection, and dissatisfaction. It’s a life that doesn’t feel fully lived; a life that we are not completely engaged in and present with; a life that leaves us feeling that something is missing, despite how relentlessly busy we are. 
A near-life experience has unfortunately become the default for many of us living in the modern, industrialized world. Advances in technology have led to unprecedented access to information and communication. But this “hyperconnectivity” has not increased our happiness, improved our relationships, or created more meaning and fulfillment in our lives. 
Here are six steps we can take to avoid a near-life experience and lead richer, more fulfilling, and happier lives:

#1: Be mindful

Mindfulness is a concept that was originally derived from Buddhist philosophy, but you don’t have to be a Buddhist to practice and benefit from it. In fact, mindfulness is now being taught and practiced in hospitals and outpatient clinics, Fortune 500 companies, schools, prisons, and the military. 

Mindfulness simply means being aware of your thoughts, feelings, bodily sensations, and surrounding environment on a moment-to-moment basis. It means paying attention to what is, rather than getting lost in our thoughts about the future or the past. 
A large body of evidence has shown that practicing mindfulness—even for a short time—increases positive emotions while reducing negative emotions and stress. It also helps us tune out distractions and improve our ability to focus. It enhances our relationships, makes us feel more connected and relaxed, and boosts our compassion for ourselves and others. 
Here are a few simple tips for getting started with mindfulness practice:
  • Pay close attention to your breathing, especially when you’re feeling intense emotions.
  • Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
  • Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.
  • Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.

#2: Stop multitasking (it doesn’t work anyway)

Most people who multitask would tell you they do it because it makes them more productive. On the surface, this makes sense. If you can check your email and respond to Facebook posts while you’re working on that important report, you’ll get more done in a shorter time. Right?
Wrong. Studies have found that so-called “multitaskers” have trouble tuning out distractions and switching tasks compared with those who multitask less. There is also some evidence that multitasking may weaken cognitive ability. 

In fact, the very idea of multitasking is a myth. According to the late Stanford neuroscientist Clifford Nass, multitasking should really be called “multi-switching” because the human brain does not have the capacity to focus on several tasks at once.  If you are multitasking, you are simply switching back and forth between tasks very quickly. 
What’s more, a study by Nass found that media multitasking is associated with negative social well-being and social indicators. (6)
All of this suggests that you’ll not only be happier, but also more productive if you just focus on one thing at a time. So the next time you’re writing a paper or working on a project, close your email and social media accounts and turn off the TV. 

#3: Batch your email and social media

recent survey found that three-quarters of workers reply to email within an hour of receiving it, and on average employees check their email 36 times an hour. The average person picks up their phone and interacts with it 221 times a day. Frankly, it’s remarkable that anyone can get anything done considering these statistics.
Not surprisingly given the multitasking information I shared above, reducing the frequency of checking your email and social media accounts has been shown to reduce stress and increase productivity
At some point we all seemed to accept the idea that we are somehow obligated to respond to an email as soon as it’s sent to us, and it’s a good idea that we be notified immediately when we receive an email. I think it’s time to question both of these ideas. 

#4: Turn off notifications on your phone and computer (and iWatch if you buy one)

Both smartphones and more recently computer operating systems have the capacity to notify you when just about anything happens—from someone replying to your Facebook post, to someone sending you an email, to an artist you like releasing a new album, to a file being uploaded to a Dropbox folder you share with someone else. The more applications you have on your phone or computer, the more often you will be notified. And since these notifications are usually turned on by default, unless you turn them off you can quickly find yourself receiving 10-20 notifications per hour. 
Each time you are interrupted by one of these notifications, your attention is distracted from whatever it is that you’re doing. This is the opposite of mindfulness, and it’s a recipe for feeling frazzled and overwhelmed. It’s almost like a constant interruption machine that was specifically designed to throw us off track.
Of course there are certain notifications which can be very helpful (like appointment reminders), and there are some cases where certain people will need certain notifications. You will know what those are. What I’m questioning here is whether you really need to know if someone responded to your Tweet when you’re playing with your son or daughter, whether someone liked your Facebook post when you are hiking in the woods, or whether someone you follow on Instagram uploaded a new picture while you are out to dinner with your partner. 
#5: Go off the grid
Many of us are tethered to our phones and other electronic devices 24 hours a day, even sleeping with them close by. There’s no doubt that these technologies have improved several aspects of our lives, but it’s equally clear that we’ve lost something vital in the process.
When we’re constantly connected to these devices, it’s much harder for us to be mindful and present to the world around us, and it’s so much easier to become distracted and have our attention taken away from whatever it is that we’re doing. We are rarely able to sink into what we’re doing, to fully relax, to allow our time to unfold without continual interruptions and demands on our time.

#6: Do less (but accomplish more)

One of the most important lessons in living a happier and more productive life is focusing on what is most important and letting the rest go. Even if it means learning to say no to projects and tasks that are not important.

Wednesday, 15 April 2015

Dylan's Arm workout tips

When training my arms I always try and focus on the mind to muscle connection.
I went through a stage in my training where I wasn't happy with the size and shape of my arms so I would always try and increase my intensity by upping my weights trying to curl the heaviest weight I could possibly lift, thinking that this would be the the answer.
This just left me with many years of frustration and injuries.

Focus on stretch and contraction
What I've started to do now is drop the weights and really focus on the stretch and contraction of whatever movement I'm doing and this has made all the difference for me in my arm training.

2/3rds of your upper arm consist of triceps

 I've also started doing less bicep exercises and more tricep exercises, so where I'd normally do one set biceps and one set triceps now I'll do one set biceps and two sets of triceps. Looking at it now it does make sense to train upper arms like this seeing that 2/3 of your upper arm consists of your triceps.