Tag Archive | "fat burning"

Press ups – full

WoW – Thursdays Workout 17/04/2014

With thanks to CrossFit for this particular workout, all you’ll need is a chin up bar and a stopwatch. This workout hits all your major muscles and 20 minutes and is a great “stop gap workout when time is against you…

Perform the following sequence as many times as possible in 20 minutes:

5 pull ups
10 press ups
15 squats

Adjust the rep count to suit your individual fitness abilities. If necessary, substitute body rows for pul

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WoW – Thursdays Workout 10/04/2014

Performed on a treadmill or a rower, this descending pyramid interval workout gets faster as the work periods get shorter…Cheeky!

Run/Row 2000 meters
Rest 3 minutes
Run/Row 1500 meters
Rest 2 minutes
Run/Row 1000 meters
Rest 1 minute
Run/Row 500 meters

Try to increase your pace on each interval. Take it easy (ish) for the first one and build up from there.

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WOW – Mondays Workout 31/03/2014

Rowing is a great workout,  interval training is a great fat burner and this workout combines the two!

Name: Broken 5000 Meter Rowing Challenge
Duration: Against the Clock
Equipment: Rowing machine
Method: Row the following intervals. Increase your pace slightly for each interval and finish with an all out sprint! 

  • 2,000 meters (e.g. 2.10 per 500 meter) 
  • Rest 3 minutes 
  • 1,500 meters (e.g. 2.00 per 500 meters)  
  • Rest 2 minutes 
  • 1,000 meters (e.g. 1.55 per 500 meters) 
  • Rest 1 minute 
  • 500 meters (e.g. 1.50 per 500 meters)








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WoW – Monday’s workout 24/03/2014

Today’s workout requires a little space and some marker cones but that’s it!

Sprinting is a great lower body exercise, cardiovascular conditioner and ultimately a fantastic fat burner as all that lactic acid ramps up your metabolism for hours after your workout. This workout uses a space-efficient way to get your sprint on…

Broken Hundreds

Mark out the following pattern on the floor using cones

—– 5 meters
———-10 meters
—————15 meters
——————–20 meters

Run out to the first marker and back, out to the second marker and back, out to the third marker and back and then out to the fourth marker and back. This totals 100 meters. Test for 60 to 90 seconds and repeat.

Alternatively, for a super tough workout, perform this sequence at the top of each minute for 10 minutes to total 10 reps.

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WoW – Thursdays Workout 20/03/2014

Todays workout is a simple timed challenge…

Do as many burpees in 10 minutes as you can.

Record your results and post below or on our facebook page!

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WoW – Mondays Workout 17/03/2014

Today’s workout uses a system called density blocks. Perform as many repetitions as you can in the given time, rest a moment and then move onto the next exercise and repeat. Simple but effective!

Select 3, 4 or 5 minutes per block depending on your fitness levels. Pace yourself and try to finish strongly!

Block 1
Burpees for 5 minutes

Block 2
Pull ups (substitute lat pull downs or body rows as necessary)

Block 3
Press ups

Block 4

Block 5
Stability ball crunches (or similar ab exercise)

Record the number of reps you perform for each block and try to beat that score when you repeat this workout.

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med ball

WoW – Thursdays Workout 06/03/2014

Today’s workout will raise a few eyebrows at the gym but is certainly effective. Set up the equipment in advance so that you can rip through the exercises as fast as you can!

  1. Row 500 meters
  2. 20 reps 20″ box jump (adjust height to suit)
  3. 20 press ups (full or on knees as appropriate)
  4. 20 medicine ball slams (5-10kg ball)

Perform 5 laps as fast as possible. Record your time and try to be it when you next perform this workout.

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Food on Friday Vol. 9

Each Friday we will be publishing a recipe for you to try over the weekend.

Meatloaf – Serves 4

Meatloaf is an American favourite and is great served hot with plenty of green beans and mash potato or cold with salad.


500 grams lean mince beef
½ cup organic porridge oats
1 large free range egg
2 cups frozen mixed vegetables
1 beef stock cube
4 tablespoons BBQ sauce
½ cup boiling water


Place everything except the BBQ sauce in a large bowl and stir until all the ingredients are thoroughly mixed. Spoon the mixture into a well-greased deep-sided baking tray – around 9 inches by 5 inches or similar.

Press the fixture down with the back of a spatula and then spread the BBQ sauce over the top. Place in a preheated oven set to 175 degrees centigrade for 45 to 50 minutes until the top of the dish turns brown.

Nutritional Values per Serving

Calories 407, Protein 29 grams, Carbohydrate 13 grams, Fibre 4 grams, Fat 25 grams

High Protein Cheesecake – serves 2

While not especially weight-loss friendly, this lovely dessert makes a great treat and is far better for you than most shop-bought cheesecakes. And it’s gluten free!


For the base
¼ cup of dates – pitted
¼ cup of pecans – shelled
2 tablespoons melted coconut oil

For the topping
200 grams low fat soft cheese
2 scoops vanilla whey protein powder
50 grams white chocolate
2 gelatine leaves
½ teaspoon vanilla essence
2 tablespoon agave or fructose syrup
1 tablespoon of chopped cranberries


Put the dates, pecans and coconut oil in a food processor and blend into a rough paste. Spoon the mixture into two individual ramekins and then pop them in the fridge for an hour.

Meanwhile, melt the white chocolate by placing it in a bowl over a pan of hot water. Once melted, add the gelatine leaves and stir until they are completely dissolved. Slowly add the rest of the ingredients, stirring all the time. If the mixture becomes too thick, add a few teaspoons of coconut milk. Continue stirring until you are left with a smooth and lump-free mixture.

Pour the mixture into the ramekins over the pecan and date bases and then sprinkle with the cranberries. Return the pots to the fridge and chill for two to four hours.

Nutritional Values per Serving

Calories 742, Protein 43 grams, Carbohydrate 73 grams, Fibre 6 grams, Fat 31 grams

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WOW – Mondays Workout 24/02/2014

Sprinting is a great workout for your legs and butt as well as a champion fat-burner. Try this workout to get your sprinting fix!

Name: Four by Four
Duration: 15 minutes
Equipment: Treadmill, timer
Method: Using a treadmill or an athletics track run 4 sets of 400 meters, going every 3 minutes i.e. start your stop watch as you begin your 1st 400 meters, on completion rest until the time reaches 3 minutes then go again. The faster you run, the longer you get to rest! If you prefer not to run, this workout can be done on as a rowing workout instead.

M & W running

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WOW – Thursdays Workout 20/02/2014

Our Dead Lift and Press up Superset workout uses virtually every major muscle in your body in double-quick time – excellent for when you are pushed for time!

Duration: Against the Clock
Equipment: Barbell, exercise mat
Method: Perform 10 sets of 10 reps of bent-legged dead lifts using 60-75% of your body weight but adjust load as necessary. Alternate sets of dead lifts with 10 sets of 10-15 reps press ups (on knees or toes as appropriate). Aim to complete the workout as fast as possible whilst maintaining perfect form to also challenge the cardiovascular system. Adjust the reps and/or loads to meet your current fitness levels.

  • Bent legged dead lifts – 10 sets, 10 reps @ 60-75% of 1RM
  • Press ups – 10 sets of 10-15 reps


Posted in Fitness, Resistance training, Workout of the Week (WOW), WorkoutsComments (0)

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