How Much Protein Is Right For You?

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I grew up reading bodybuilding magazines. On page after page, they hammered home the importance of protein – how you need it to build muscle, how you should be consuming massive amounts of… Continue reading

Shane Farmer Rowing Videos

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How to Row – the 4 Basic Positions The 4 Basic positions are the: Catch Drive Release Recovery Moving from the 11 o’clock position to the 1 o’clock position. How to Row –… Continue reading

Tony’s ‘Chia Seeds-Hemp Seeds-Oats’ Mix

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Rich in protein, complex carbs and fiber. Delicious and highly nutritious. Easy to prepare and you can have it at anytime. Ingredients chia seeds hemp seeds (hulled) a Banana raisins oats cinnamon fresh… Continue reading

5 Signs You’re Not Working Out Hard Enough

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Some days it pays to take it easy. But if you’re chasing a goal, you need to keep challenging yourself in order to make progress. “If you have other stressors going on in… Continue reading

Best and Worst Seafood Dishes For Your Health

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Seafood seems like a healthy choice. But the way it’s cooked makes a difference. Find out about the best and worst seafood dishes for your health. 1/16 What Makes the Difference? You’ll want… Continue reading

12 Power Foods to Eat Before and After Exercise

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The right foods before and after a workout can help boost your results. Learn which ones are best, and which ones to avoid. 1/18 Power Up Like a car uses gas, your body… Continue reading

The Kensington Jacaranda Walk

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In October and November, Johannesburg and Pretoria/ Tshwane residents witness the magnificent jacaranda tree blooms that beautify the province purple each year. From the Capital City to Kensington, the blooms carpet the streets… Continue reading

16 Essential CrossFit Moves

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Whether you are a newbie CrossFitter or a seasoned veteran, there are foundational movements that everyone should master prior to completing a WOD (Workout of the Day). On the next slides, we’ll show… Continue reading

Sunday Hiking and Walk – Klipriviersberg Nature Reserve – 1 Oct 2017

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We had pleasant hiking weather, very nice people in the 3 groups (5K walk, 11K and 13K hikes) and a great workout – we met friends and made new friendships. Thanks to all… Continue reading

The Truth about Coffee – Caffeine, Espresso, Decaf and Coffee Origins

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The good, the bad, and the surprising about the world’s favorite beverage. About how many cups of coffee does the average person drink daily 1, 3 or 5? A: 3. More than three-quarters… Continue reading

Foods with Probiotics that Help Digestion

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Beyond yogurt, WebMD shows you foods that have a surprising boost from probiotics — good bacteria that may help tame your digestive problems. 1/12 Yogurt It’s one of the most familiar sources of… Continue reading

14 Exercises to Offset Sitting All Day

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  We all know that sitting for an extended period of time isn’t good for your health. But unfortunately, roughly 80 percent of jobs are now considered sedentary, and many involve sitting most… Continue reading