Blog
Nose breathing – the way nature intended
If I was to start an operating manual of the human body to be given out to each of us at some point in order to figure out how to optimise the magical machine we were given without any real instructions, breathing would be a pretty early chapter. Within that chapter I...
20 Minute Full Body Bodyweight EMOM
We’ve got 3 Components with 2 Exercises in each.Complete Exercise A in minute 1, B in minute 2 for 3 sets.Take 60 seconds rest between for a full body workout in 20 minutes flat. 1A) 24-30 X-Climber1B) 20-24 Curtsey Lunge 2A) 10-15 Hand Release Push Up Push Back2B)...
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ISO[METRIC] BODYWEIGHT STRENGTH!
Back in ISO - Let’s flip the narrative (once again).This time around, there’s a lot of tension…But ISO am ready to burn 🔥. ISO[metric] exercises, in short, are muscle contractions that don’t create change in joint angle or muscle length, such as pauses or static...
Bodyweight AMRAP Workout
Get ready for this short sharp & effective bodyweight burner workout with Breeza.Only equipment needed is a small bench for these two 12 minute AMRAPs focusing on strength then HIIT. HOW TO:Set the timer for 12 minutes.Complete the exercises A-C rotating through...
Nathan Orenstein – Breathwork Coach & Physiotherapist
This man is my breathwork guru really. Other than being crazy, he is a nature lover, eccentric, youthful and excited about sharing and helping people. He is daring, committed and challenges our society and our scientific understanding of ourselves. I am not speaking...
Dumbbell Flowmaster Challenge with Serge
Go with the FLOW with 2 killer Dumbbell Complex’s that will help you target the full body.🔥 Both of these flows will take 6 minutes each.Give them a crack back to back or separately but make sure you give yourself enough rest! You’ll need it.😉 THE FLOWS: Complex...
400 Calorie Lean Lamb Roast
A hearty feed for those iso rainy days. Ingredients:120g Lean Lamb120g Potato11g Pumpkin5g Olive Oil40g Carrot40g Eggplant40g Capsicum40g Tomato FlavourRosemaryThymeOregano Method: Cut and prepare all your veggies (steam potato so they all finish cooking at the same...
Feeling Good Is Just a Workout Away
Ever regretted your workout? Doubt it. Right now, just getting your butt into the gym and getting that body moving again is 1 small step for man, and one giant leap for you. #NASA Exercise and then clean eating will follow, naturally. If you are reading this,...
600 Calorie Lean Beef Moussaka
The Greeks answer to Lasagne!A serious comfort food made simple, delicious and guilt free. Ingredients: 180g Extra Lean Beef15g Olive Oil75g Cottage Cheese165g Pumpkin120g Eggplant, thinly sliced40g Passata80g Cauliflower, cut not small pieces Flavour1tsp Cinnamon1tsp...
Kettlebell Sass Workout
Sassy but smooth with a two-part KB workout that will get you in an even better mood than a millennial on the first day of gyms opening 🤭. PART ONE.Every 80 seconds complete 5 reps back to back of each exercise.Rest remaining time of the 80 seconds.Repeat 4 x rounds....
Challenge – 18 Reasons Why?!
Brought to you by Coach Serge.Bring your game face for this because you have 17 minutes to smash this one out with NO REST! 😈Slow the movements down with the strength based exercises and blast away with the explosive movements! We’ll alternate between slower more...
Chicken Peanut Butter Noodles
Chicken Peanut Butter Noodles that are 400 Calories of deliciousness. 🤤This one is quick and easy using Slendier Noodles as the secret ingredient readily available at most supermarkets. Slendier Noodles are made of a vegetable called Konjac which is high in fibre and...
Powerband: F️ollow Along
30 minute follow along workout with Coach Breeza taking you through a strength session for a booty & upper body pump! 💪🏼 Short, Sharp & Sweet in duration, but give yourself the challenge to tighten the strings (quite literally, AKA the band) move with intent...
Friday Flowday #2
We’re back!Another Friday Flow Day for your eyes to feast on.Get your ninja-suit out of the closet and get into the mood for this fiery combo workout. HOW TO:As always, take your time through the movements and focus on being as efficient and seamless through each...
Ever hit a plateau in your training?
You may have tried training hard, tried training more, you tried mixing it up, only to be fatigued or even burnt out, and not seeing the results you’d expect for your efforts. Unfortunately, in our industry we see far too many spinning their wheels going nowhere.In...
GUILT FREE TREAT!
With just 200 Calories of YUM this delicious treat is great anytime of the day.It's delicious and nutritious with a base of protein powder, banana and blueberries.You’ll definitely want to give this a go. This amazing recipe has been added to our Kickstart Online...
Alternate nostril breathing
This is an alternative breathing style for you to increase you focus, while decreasing your stress response by improving the efficiency of your breath. ?Sound too good to be true right? Nope! Alternate nostril breathing, is a yogic breathing method that is claimed to...
Friday Flowday
Whats That? Yahuh, we did just say FRIDAY FLOWDAY!?Scrub your floors as we are gettin’ down with a little flow with B1 & B2 that will get you feeling fruity.It’s all about slowing down and testing yourself to nail the movements during this two part flow series....
Progressive Overload
Not progressing with your training? Measuring success when it comes to your training can be a big question mark for some. Progressive Overload causes your body to adapt to the increased demand of training and ensures you are constantly progressing.Taking your training...
Boxing: Follow Along
Back by popular demand! We bring you yet another boxing follow along workout with your coaches Chris & Serge!We’ve got the Rising Star ‘Hurricane Serge’ taking on Boss Man ‘Chris The Cannon’ for the rematch of the ages and YOU are throwing down with us. Strap...
Break-A-Burpee Challenge
We’re BREAKING down the fundamental movements that make up a Burpee… Pyramid style!If this workout was a food, it would be a scone. Simple and effective that should have you baked in 15 minutes. The aim is to climb to the top of that pyramid and SMASH your way down...
600 Calorie MEXICAN LAMB Recipe
Super quick, easy and absolutely delish! INGREDIENTS120g Lean Lamb45g Edamame120g Brown Rice15g Olive Oil80g Spicy Sauerkraut80g Frozen Peas80g Carrot FLAVOUR *THIS ONE PACKS THE HEAT!Chives, Sriracha & Lotsa Fajita Seasoning METHOD Cook rice in boiling water on...
It’s Not You, It’s The Diet
A bad diet is like a bad relationship. It all seems great at the start.You both spend a lot of time together.You seem really committed to each other.You love their crazy quirks. You feel like it all makes sense and you’re finally being understood.It feels easy and...
10-1: Bodyweight Challenge
We’ve got a fiery full body conditioning workout you can do anywhere.It’s super effective and has a time cap of 20 minutes. The aim is not to go too hard out but keep a pace you can consistently work through for the duration while keeping form. HOW TO:You’ll do each...
Drop It Like It’s Hot Challenge
B1 & B2 are gettin’ down and dirty in their Drop It Like It’s Hot Challenge! *Cue Snoop Dog.You’ll start off by flirting with every movement, every rep and just like past lovers you drop them when you're done and move down the line . HOW TO:There’s 8 exercises...
Max Rep Challenge
BREAKING NEWS! ?Beth Grimshaw & Serge Burgundy take you through a fiery bodyweight MAX rep challenge. It’s a 27 minute workout where you’ll be challenged to complete set reps on your strength exercises and then complete as many burpees as you can for the remaining...
Powerband Follow Along Vol. 7
FOLLOW ALONG with the Queen B’s as they take you through a strength based Powerband workout. Alternating between Lower Body and Upper Body, they’ll be right there with you every rep of the way It’s a 36 minute workout with a total of 4 components (1,2,3,4). Each...
TRX Follow Along Vol. 5
Got a TRX?We’ve got a killer full body FOLLOW ALONG for you!! It’s a sweaty date with you and Chris - you’ll need nothing more than a TRX and your A-Game.It’s a 27 minute workout with 9 exercises with 40 seconds on and 20 seconds off for 3 sets of each. -- THE...
Bodyweight Follow Along Vol. 6
Got a chair? Got a workout! We’ve got a STRENGTH full body workout just for you. It’s a sweaty date with you and Serge. #BYOChair It’s a 29 minute EMOM workout with 3 components with 3 exercises in each.The timer will be set to 9 x 1 minute rounds for each...
How To Plan Your Training Week
Trying to stack on lean muscle? Or just want to fit into those damned jeans!?You’ve probably heard the saying changing body composition is ’80% diet, 20% exercise’ but what does that exercise component look like for you?Now, how can YOU structure your training week to...
What is TDEE?
Want to change your weight?Know what TDEE is?It’s an acronym for Total Daily Energy Expenditure and probably the most important info you’ll need. You see, the starting point for any successful body composition change is to first know how much energy you burn. Your...
Boxing: Follow Along
We’ve got a fresh take on HOME WORK with a Prime Time exclusive. ?Life Hub bringing you a tale of the tape Boxing Follow Along.We’ve got the Rising Star ‘Hurricane Serge’ taking on Boss Man ‘Chris The Cannon’. Get ready to rain some combos with your coaches on that...
99 Problems Challenge
Join Beth & Serge as they bring you 99 problems, and it’s a big one!No equipment needed… just you and your game face! HOW TO:We’ll crush 99 reps of each exercise (A, B, C, D, E, F, G, H) in as little time as possible To do so, you’ll divide and conquer!...
The Nutrition Hierarchy for Body Composition Change
Confused about where to start with your nutrition? The Nutrition Hierarchy for Body Composition Change will dispel some diet myths. 1. CALORIESMany of us are trying to get rid of a bit of jiggle around the middle right?Now what is fat? Fat is stored energy on the...
Amrap Challenge
Oh boy… you guys are in for a treat today! The Queen B’s are bringing you an AMRAP that will test your endurance and bring out the competitive athlete in you!? HOW TO:Set the timer at 15 minutes and work through the movements (A, B, C, D, E) for As Many Rounds As...
Follow Along Vol. 3
We present to you, your Follow Along with Coaches Beth & Serge!⚡It’s like having your coaches in your pocket!You won't need a timer as we’ll be with you every rep of the way. HOW TO:You will need a Dumbbell and a Weight Plate or something you can elevate your...
The Fundamentals of Body Composition Change
How many of us exercise cos we want to get leaner?Heck, I’d say most of society wouldn’t mind a little less jiggle around the middle. Now consider, how many:Train 4-7 times per week but aren’t at their ideal physique? Feel the need to workout, but don’t have enough...
Bodyweight: Strength
You asked. We answered.Another strength based workout coming at ya!Today is a self-guided workout.We’ll be targeting your whole body hitting legs, glutes, upper and core! What you’ll need?✔A chair/bench✔Some sick tunes (sneaky plug to DJ Sergio’s Spotify Playlist)So...
Follow Along Vol. 2
Ready for another sweaty date?Our latest Follow Along will have Chris & Serge working out with you every rep of the way.⚡Bodyweight, so just bring your body and your A-Game!!Ready to FOLLOW ALONG?You can access the full workout via our Facebook page or IGTV on...
Strength Training Vs. Cardio
When you go for a run or you jump on the treadmill for an hour, yes you’ll burn more calories for that session in isolation vs Strength training, but what about after the workout? You may often be negating the effort you put into that session. Remember, we consume...
Quarantrain Strength x HIIT 30:30:30
Let’s kickstart our weekend with a resistance band workout!We are stepping it up it with our 30:30:30 workout.We will be throwing some fundamental strength exercises and partnering them with some fiery explosive movements to really throw some Yang on your Yin ☯️--HOW...
Follow Along Vol. 1
Ever started a home workout only to stop mid way?We present to you, your Follow Along with Coach Serge!⚡It’s a sweaty date where we’ll complete the workout together!You won't need a timer as we’ll be with you every rep of the way. Get ready to get your sweat on as you...
Quarantrain Reps
Love strength training? SAME!Too many push ups? We feel ya!Today is about pulling those shoulders back, engaging that core and targeting the legs from new angles. Enlisting the help of a broom or jumper with a small step or big book to get us through. The good...
Quarantrain Hybrid Pyramid
Breeza and Sergio bringing you that pyramid scheme Mixing up the strength feels with some core and a dash conditioning. It’s a heart pumper and sweat pourer! For details on today's workout, check out our IG where the video is broken down. OR follow along on...
Quarantrain: Dumbbell
You know how much we LOVE strength training but we know you maybe limited on equipment right now. Today... get ready to raise objects against the force of gravity, while chiselling that body from all angles using a single dumbbell as the weapon of choice. No...
Quarantrain EMOM Strength
Today's Quarantrain ain't got no Aerobics Oz Style cardio moves ❌ ... today we're all about using our 'Spidey' strength in the form of an EMOM. So you'll start each exercise Every Minute On the Minute. You'll need to grab yourself either a chair, coffee table or...
Quarantrain: EMOM
Get ready to get Shvitzy today. We have an EMOM coming at ya, firing up that body with power bands as the weapon of choice. We'll be hitting it from all angles today... Don't stress if you have only 1 power band, there are plenty of ways in which...
Quarantrain: AMRAP
We’re gonna build some STRENGTH in all the right places, then get AB-solutely hard-CORE and finally HIIT it hard to round it up. Queen B(reeza) has teamed up with King Cannon to get the iso-party started! It’s an AMRAP! In case you’ve missed it - that’s As Many Rounds...
Quarantrain: 300
Remember the 300 movie? They were shredded riiight?! Well, in typical Life Hub manner we’re gonna take it up a notch.We’ve got Breeza with us to crush 3 x 300 Rep challenges.Hitting the body from all angles with a little extra love for the core. For all the...
Quarantrain: AMRAP!
You guys have been crushing it but today your dining table is becoming the star of the show!!This combines a little bit of strength with some conditioning and core workYour kitchen table is going to help you target those arms and get some oh so important back work to...
Focus on Action, Not Results
WHEN I GROW UP! What did you want to be?Walk on the moon, be an actor or artist.? I doubt it was all about a big house, shiny watch or fancy car.Those luxuries you can get when you become ‘that’ person but probably wasn’t our focus. Needless to say Corona really...
Powerhouse – Your At-Home Strength Workout!
QUARANTRAIN STRENGTHToday our workout is fondly named PowerHouse.It’s a POWER band strength workout you can crush in the comfort of your own house.The great thing about power bands (resistance bands) is how easy they are to adjust the level of difficulty.Simply by...
Feeling Stressed? Try This
Grab your phone and put it to your nose, now try read the time. Notice how as you zoom in everything goes blurry. Now, pull the phone away and notice how you can now read the time, not only that but all the details around it. Now, you are able to see everything on...
Quarantrain Strength + Core
Strength + Core work on the menu today!We’re gonna slow it down and seek that deeper burnBuilding strength and tone in all the right places - we’ll hit those legs, shape arms and burn that jiggle around the middle.We’ve got 35 seconds rounds with only 5 seconds rest...
Quarantrain Tabata
Today we’ve got a TABATA, a form of Interval Training to burn that jiggle around the middle.Short, sharp 20 seconds bouts of max effort follow by 10 seconds recovery.Complete the whole workout in under 25 minutes and fire up that full body ready to take on LIFE!HOW...
Quarantrain Day 5
We’re bringing it back like its 1998 #moloko.You asked, we answered. AMRAP is back for y’all!And goes without saying, this one is gonna make you laugh and cry as you push your body to the limit.No equipment required whatsoever.Targeting the core, glutes, legs and...
Quarantrain Day 4
Today we’ll visit the PYRAMIDS from the comfort of your own home!?No equipment today, but just the ability to countdown from 10 to 1. #QuickMathWe’re gonna hit that body from all angles while firing up that metabolism.To keep...
Coronavirus Changed The World Overnight
Coronavirus changed the world changed overnight, with concerns of the future and the possible impacts.Despite all of it, there presents space for calmness. No one can control what happens next. Uncertainty and expectations only lead to anxiety. By focusing...
Why Strength For Fat Loss
Want to get and stay lean? ? Many people see their weight bounce up and down like a yo-yo. ?? Too many people struggle to keep the weight off because they don’t prioritise strength training. ?️♂️ They pound the treadmill to burn calories without considering the whole...
Why New Year’s Resolutions Fail
Got 2020 to a false start? Most will. How many have set a goal for New Years? Did you know 92% will fail. Did you know that statistics show.First week 27% abandon those goals. In the second week 31% of people quit.In fact only...