This Leg Exercise also works your Core, Shoulders, and Back – Goblet Stepup


Step up your gains with just one dumbbell The stepup is a great exercise for building your hamstrings and glutes. You’ll often see guys doing them with a loaded barbell or a set… Continue reading

The Home-Body Strength Workout 


Get stronger at home – no gym required Building speed and endurance on the bike is about more than how many miles you pedal. “You also need total-body strength, power, core stability, and… Continue reading

The 6 Most Effective Core Exercises for Distance Athletes 


The 6 Most Effective Core Exercises for Distance Athletes And two core exercises athletes should absolutely avoid. SHUTTERSTOCK There are things you come across when running that you can ignore: jerk drivers, annoying… Continue reading

Is your Protein Shake Killing your Workout? 


Don’t let your protein shake erase all your efforts in the gym. Check and see if you’re making these 5 common mistakes. by NICHOLAS PELL Last Updated: May 23, 2016 Photo Credit WavebreakMediaMicro/AdobeStock… Continue reading

Sunday Hike – Klipriviersberg Nature Reserve – 2016 Oct 2


We had quite a large group (18 hikers on the 13.5Km and 14 hikers on the 11,5Km group). As always it was great meeting “old” friends and making new ones. Bienvenue to our… Continue reading

Sunday Brunch and Coffee Club Bedfordview-2016 Sept 25


Great meeting friends and making new ones. A most enjoyable run/ walk, meal and social. We had perfect weather for the run/ walk and beautiful surrounds. Very tasty prego and ‘pastel de nata’.… Continue reading

10 Foods You Should Break Up With Right Now 


The amount of sugar in greek yogurt may make you reconsider eating it. Photo Credit Vlad Fishman/Moment Open/Getty Images 1. Flavored Greek Yogurt While Greek yogurt provides more protein than traditional American yogurt,… Continue reading

How to Do a Rolling Overhead Triceps Extension 


There’s nothing wrong with a regular triceps extension. But that doesn’t mean it can’t be improved upon. In this variation—the rolling overhead triceps extension—you’ll focus on just the eccentric, or lowering, phase of… Continue reading

Can Walking Be Enough to Reduce Obesity? 


Overview Walking is hands-down the easiest form of exercise. So easy, in fact, that you likely do it without even thinking about it. You can walk almost anywhere, and walking provides a broad… Continue reading

17 Reasons to Start Running 


Amid the hustle of everyday life, finding the time and motivation for exercise can be tough. However, the physical and mental benefits of running are so worth it. Like those motivational memes say,… Continue reading

4 Food Pairings That Will Boost Your Post-Workout Recovery 


Like a call from the Internal Revenue Service, post-workout nutrition is not something to take lightly. When you exercise intensely, your energy stores in the form of muscle glycogen become depleted and your… Continue reading

5 Common Mistakes People Make After a Tough Workout 


While you exercise, your body becomes depleted of certain nutrients, and not replenishing them quickly slows the nutrition recovery process. Nourishing your body after a hard workout or competition is key. Here are… Continue reading