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100 Squat Challenge

We will be running a 100 squats a day challenge for the month of March 2018! So, that’s 31 days friends! 100 squats a day, this rep count does not include whatever reps you do in your normal workout for the day, these are for those extra leg & glute gains. 31 days is a long time to keep doing the same thing over and over again so to keep things interesting and challenging we are giving you different variations to challenge you everyday & really give your glutes and legs a great build & burn. Variations Basic squat Jump squat Squat w. side kick Squat w. kick back 3 squat steps into 1 jump squat Squat pulses Curtsy squat Below is our gainz calendar for the #100SquatChallenge

It's a Leg Day Throwback!

We are throwing it all the way back to one of our co-founders (Emily Kandanga) leg day session from 2 years ago. The workouts in this video are still super effective so grab your mat and let's go! SWEAT FITNESS NAMIBIA

Finding & Understanding Your Heart Rate Zones

If you are really really into fitness and tracking your progress, you may be walking around with a some sort of tracker on your wrist. But, do you know what the numbers mean? Heart-rate monitoring is one of the fitness trends you want to keep up with and workouts based on heart rate are becoming more and more popular. Simply knowing your heart rate is only half of the equation. To get the best results from your workouts, you really need to learn and understand your specific heart-rate zones for low, moderate, and high-intensity trainings - especially if you are new to the gym or have been working out hard for years already. Finding your zones To figure out your personal heart-rate zones, the

So, You Want a Personal Trainer

Summer is upon us and if you were one of the few who stayed active throughout winter then you are noticing more and more faces in the gym, and if you are me, you aren’t here for it. A personal trainer can be a great asset but a bad one can do more harm than good. If you're going to invest time, money, and trust in a person to guide you in the right direction, then you need to make the right choice. Hitting up the nearest pretty boy or girl may not turn out so great if you find out their brains are all in their biceps! So, here are a few ways you can be proactive about finding the right personal trainer for your lifestyle, body type and goals. Please bare in mind that you don’t have to train

Easy Bites: Steak Salad

Meal prep can be quite a daunting task especially if it is the first time you are trying it out. You mind find yourself asking questions like do I really need all that Tupperware. And the answer is yes! Don't fret, we will give you tips we've found work best when trying to meal prep like an olympian. Today, we want to share this easy delicious steak salad recipe with you. You can add a few more ingredients to make it a full meal or you can keep it as is and use it to snack on in between your bigger meals. Ingredients: - frying steak - fresh parsley - lettuce - baby tomatoes - cheese of your choice (we used cheddar) Steps: - This part is almost too easy. Simply season the frying steak to your

Why eating right is just as important as exercising?

Exercise is important for fat loss and overall weight management, but your diet has the largest impact. Trying to lose fat or maintain your current weight can be difficult and even though we all know that a good combination of diet and exercise are essential. Which one is more important? If you could chose would you hit the gym or call it a night and munch on your favorite salad? Let’s make a little comparison here; there are about 200 calories in a chocolate bar which would take you about an hour to burn or you could simply not eat the chocolate bar. How about running for 30 minutes a day to make up for those 2 cans of soda you had at lunch. There are plenty of HIGH sugar, HIGH calorie food

7 Smart Ways to Stay Active During Winter

Quick Truth: This is something that I still struggle with, gah, and how cold it has been in beautiful Namibia lately, esp this morning, is NOT helping. 😩 Here are a few ways I've been able to fight the chills and keep moving: Eat - Well enough throughout the day to make sure you have enough energy to workout in the evening. I do this by always making sure I plan my meals and have a healthy snack around because when I'm not eating, I'm thinking about what I'm finna eat later 😹😂; my go to is granola w. yogurt or a good ole banana 🍌. Hydrate, Hydrate, Hydrate! - I can't stress the importance of drinking water on a daily basis, it is alarming to me how many of us will go through the day wi

Why You Shouldn't Be Skipping Meals

Everyone who knows me or has spent even just an hour in my company will know that I LOVE FOOD! I am love eating, I am always eating, and when I am not eating, I am planning what I'm finna eat later. Trust! Yesterday, instead of snacking every two hours like my body is used to, I decided to only eat breakfast at around about 8:15am and then only lunch at 2pm. By the time I got to my food, I was in such a state that I literally just inhaled it in one go. Immediately upon returning to my desk to go about my daily social media managing business, I felt that something just wasn't right. I felt too full, like my stomach was finna implode and I was nauseous. It wasn't too long after that, that

Is Your Fitness App Making You Fat?

The current age we are living in is filled with countless fitness apps, each promising results faster than the next. Not only can you download these apps onto your phones to help you monitor and track your diet and exercise routine, companies want you to help track your steps and count calories with hopes that by the end of the day you will eliminate excess blubber. There is just a tiny problem with these apps, most of them don't work and I have it in my right mind to believe that they actually could hinder your progress. Studies show that it depends on your starting point, these apps are more beneficial to those who already lead active lifestyles. I mean let's think about it if you are a

Roll It Up!

So, you read the title and you like things so you clicked the link. 😋 Well now that you are here stay a while and let's talk about the benefits of foam rolling aka the poor man's massage. Now for those of you not in the know, foam rolling is a recovery technique that deals with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, the fibers of the fascia become cross-linked and they bind to muscles and nerves, inhibiting normal motion and causing pain. The process of applying low-intensity forces to soft tissues over a period of time is known as myofascial release. The purpose is to allow con

Our Go -To Shnacks!

Diet & nutrition. When embarking on the journey to living a healthier more active lifestyle, what you eat will directly influence your results, how fast you see them and how long them gains will stick around child, don't let anyone tell you otherwise. We've learned the hard way that it's so not, "I workout so I can eat whatever I want". One key way to make sure you stay on track with your diet is to plan your meals. The foods you eat in between your bigger meals are crucial too, so snack smart. In an effort to inspire y'all to snack better, here are our go-to on the go healthy shnacks. Enjoy! 1. Yoghurt x Granola: I get my granola from Dischem, I prefer the Lifestyle Food brand in Dische

Detoxing 101

DETOXIFICATION DEFINED Detoxing means different things to different people. To me, it refers to aiding the body's natural systems with their processes to eliminate toxins. Toxins come in different forms such as environmental chemicals, excess medication in the bloodstream (which is why I'm so anal with what I take in terms of meds). How do you define detoxing? ROLE OF GREEN TEA IN A DETOX Now before you get all wrapped up in the green tea hype, I'd just like you to understand that green tea doesn't literally detox your body it just contains active ingredients that support your body's natural ability to detox. Green tea does not actively detox toxins all on its own but is packed with natural

Are You Regular?

Going no. 2 can be a rather uncomfortable topic of discussion but I love pushing people out of any boundaries they try and put around themselves and challenge them to engage, think and grow. So, here we are talking about how often you go. How many times you visit the porcelain throne? If you missed my (Emily) Twitter poll, I'm urging you to stop reading and go comment your answer at the end of this post. DYK: The skipper caterpillar is just a mere 1.30 cm long (half an inch) but can shoot its poop a distance of 180cm (6ft)? & A goose defecates an average of once every twelve minutes. Below are the final results of the poll, I'm glad to see that 60% of 59 that took part go once a day! Poop a

Calories? You Mean Delicious Points?

How many times have you heard someone say, "Oh I can't eat that it has too many calories"? We honestly can't relate because we surround ourselves with people who love food a tad too much to calorie count. We've found our tribe yo! But as trainers, I know that understanding how calories work is key to learning how to make the necessary tweaks to your diet and you all know by now that what you eat and how much you consume directly influences how fast you will see results and how long they will stick around. WHAT ARE CALORIES? The amount of energy in an item of food or drink is measured in calories. When we consume (in food & drink) more calories than we use up, our bodies resort to stori

How Much Water is Too Much?

Did You Know: Drinking too much water can cause a serious condition called water intoxication? Water intoxication is defined as a disruption in brain function due to excessive water intake. Drinking a lot of water increases the amount of water in your blood. Too much water in our blood can lead to dilution of the electrolytes in our blood, especially sodium. Sodium helps balance fluids inside and outside of our cell. When the levels of sodium in our bodies fall below 135mmol/L (millimoles per liter) it's called hyponatremia. This causes fluids to shift from the outside to the inside of the cells, causing them to swell. When this happens to brain cells, it can cause brain damage, coma, and e

Chilli - the Flaming Metabolic Boost?

Red Hot Chili Peppers, one of my (Emily) favorite bands of all time and my go-to condiment to add to anything I can. I love chilli! Here is how we put it down with this lit 🔥 homemade chilli! Enjoy! Chilli's Used: Heat Meter: Medium - 6 Heat Meter: Medium - 6 Heat Meter: Medium - 10 Other ingredients: used half a cup for each* Jalapeño flavored olive oil White vinegar & Blend! Now let's talk chili & our metabolism. All foods, to some extent, will increase metabolism. This is known as the thermic effect of food and it accounts for roughly 5–10% of our total daily energy expenditure, depending on what and how much you eat, your size, gender, and age. Foods like oolong tea, green tea,


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