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Pros and Cons of Morning Coffee

It’s a billion dollar industry that millions of people partake in every morning. Coffee has become a breakfast staple and there seems to be one café per ten people living in Australia. It’s often associated with healthy, fit people who lead in active lifestyle and has become a social staple. But is coffee good for you?

It’s well known that caffeine is a drug, like alcohol but with different effects. Over consumption can lead to jittery behaviour and poor sleep, but many people claim to not be able to function without their morning cup or two (or three). Here are a few pros and cons of coffee drinking to help you make your own decision.


Caffeine Can Boost Athletic Performance

Having a cup of coffee or a pre-workout drink with caffeine in it can boost the adrenaline levels in your blood. The extra adrenaline and focus from the caffeine can help you work out harder and longer in the early mornings. The ritual of drinking a cup of coffee in the morning before a workout can also prove to be a great way to focus your mind on your day’s activities. It’s hard to find the motivation to work out first thing in the morning, but having that cup of coffee can be a great way to set out your goals for the day and focus in on what you’re wanting to accomplish.


Coffee Beans Contains Antioxidants

The coffee bean has been studied extensively and proven to contain antioxidants that fight against free radicals and help to protect your cells.…


Back to Basics – 6 Reasons To Do More Chin-Ups

Chin-Ups are one of those fundamental exercises that are often overlooked but produce tremendous results and are really a must have in every workout regime. Regular chin-ups will lead to impressive thickness and width in your back while also packing on muscles to your arms and working your core.

You Can’t Substitute Chins With Lat Pulldowns

The difference between chin-ups and lat pulldowns can be defined by the difference between closed kinetic chain exercises and open kinetic chain exercises. Basically when you do chin-ups, you are drawing your body up towards the resistance, while with lat pulldowns, you are pulling the resistance towards you. The former is more functional and recruits more muscle groups and builds thickness faster.

If you have been substituting chins for lat pulldowns, you might also have realised by now that doing an impressive amount of weight on the pulldowns doesn’t mean chin-ups are any easier. The training doesn’t translate, so you have to do both. Or if you really want to pick one over the other, always go for chin-ups.


Chin-Ups Work Your Abs

If you want a great lower abdominal workout then look no further than the old chin-up. Body-weight chin-ups activate the lower rectus abdominis and stabiliser muscles. They are more production for abdominal work than hanging leg raises or wheel roll outs. So, if you want to improve your abdominal definition and thickness then introduce more chin-ups to your workout.


Chin-Ups Build Grip Strength

Grip strength is another often overlooked aspect of training.…

walking benefits for fitness

500 Miles: 7 Benefits of Walking For Fitness

These days, most people who live in a big city attend a gym, pool or recreation centre in order to exercise. Some may have treadmills, exercise bikes or home gym equipment, but many dismiss the benefits of simply walking to get places. The modern human is a time-poor creature and many people would claim that they don’t have the time to walk places or take a stroll simply for the sake of it. But going for regular walks has some incredible physical and mental benefits and shouldn’t be overlooked as a great form of exercise.


On For Young and Old

There aren’t many forms of exercise that can facilitate the needs and abilities of a wide range of people, but walking is a simple form of exercise that small children through to the elderly can share in. Going for a walk is a great way to connect with someone while getting some fresh air out in the open. And if you haven’t walked with a toddler before, take a small family member for a walk. They will open your eyes to all the simple pleasures and wonders of the world (just be prepared to take a little longer).


Walking Aids Weight Loss

People who take the option of walking over driving short distances, or incorporate a decent walk into their regular commuting habits, have a much higher chance of maintaining a healthy weight. A few simple changes in your daily routine can make a world of difference, so opt to walk.…

fit girl stretching

6 Tips for Improving Your Workout Warmup

Workouts are really made before you even pick up a dumbbell. Warming up properly not only prevents unnecessary injuries but will put you in the right frame of mind, and prep your body for a much better workout. A proper warm up will help you reach your full potential and get the most out of your time at the gym.


Do It Properly

A lot of beginners, especially young males, gloss over their warmups. This is because their bodies don’t seem to need it, or because they can’t be bothered ‘wasting time’. However, a proper warm up is far from a waste of time, and if you do it right, you will make far greater gains in  strength and overall fitness.


Get Your Heart Pumping

The first thing to do is get your blood moving. If you live close by to the gym, then why not try walking or jogging to the gym? That way, you are saving on fuel and getting a warm up in before you even get to the gym.

Once you’re at the gym, even if you’ve just run there, get on a bike or a rowing machine and do a solid 5 to 10 minute warm up to break a sweat that should see you through a workout. Getting your heart going from the get-go is a great way to help you get the most out of your workout.

Warm Up Dynamically


Rather than just doing a couple of basic stretches that you learnt in primary school phys ed class, do a proper dynamic warm up.…

Fit girl using gym ropes

The Basics of Using Battle Ropes

Battle ropes are a great tool for developing strength and coordination while getting a killer cardio workout. A lot of people use battle ropes to end a workout, as they are a great finisher, but they can also be used for a workout of their own.


Train in Intervals

Battle ropes are best used in interval training, so have a timer handy. Use them for two minutes then have a quick breather, or better yet do some bodyweight exercises in between. Don’t rest too long though; 30 seconds or a minute should do it, then go back for more. Try doing this with varying movements for 20 to 30 minutes and you have had a great workout.


Adjust the Resistance

The amount of slack in the rope determines the resistance and difficulty. Moving further away from the rope’s anchor point will decrease the resistance and intensity of your workout, while moving forward will increase the slack and therefore the difficulty of your training.

While you’re doing your intervals, try starting at a distance and moving in closer to increase the resistance as you go, or alternate between close and far and give your body one harder working set, matched with a slightly easier set with less resistance.


Make Some Waves

In what is the classic battle rope exercise that you will see most people doing – use your arms alternately to make waves in the ropes. Lift your arms as high as possible to work the full range of your shoulders and back and keep the rope moving smoothly and continuously.…

Bodybuilder Deadlifting Barbell

6 Tips for a Better Deadlift

The deadlift is an amazing exercise that will give you a load of benefits if mastered and committed to. It is possibly the best exercise for working your hamstrings, glutes, back and grip strength. Try these pointers to help improve your technique and get bigger, stronger and faster.


Go For Lower Reps


When deadlift sets move into the higher rep range, form can begin to go out the window and injuries can occur. Deadlifts are a great exercise for building strength, and even though you can get great cardio benefits out of doing high reps on deadlifts, it’s best to stick to the lower power and strength building rep range.

Working within a 1-6 rep range allows you to focus on your technique and push your deadlifts to the max. Slow down and try to get each repetition perfect, rather than slogging through to meet a set number of reps.


Warm Up For Your Deadlift Properly


Keeping your reps low doesn’t mean you can’t warm up properly. After getting your heartrate up doing some cardio or other back exercises, warm up with light weight deadlifts. Do a couple of low-weight sets of 5-8 and then slowly increase the weight from there. A proper deadlift workout should incorporate about eight to ten sets. That amount of sets will give you time to warm up, and gradually increase the weight to finish on a few 1-2 rep heavy sets.…

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