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Super User

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Posted by on in Active Health


Fed-up with being FLABBY? Sick of being TOO SKINNY? Looking for a PODIUM finish? Starving for sensible MEAL SOLUTIONS?

Physical Transformation
For nearly five decades I have successfully managed the physical transformation of individuals who have dreamed of reaching specific goals. Whether you want to lose or gain weight, embark on injury rehabilitation, sport-specific training or any level of body shaping - give me an opportunity to help you!

Experienced Sportsman & Master Trainer
Who better to manage your fitness goals than an experienced sportsman, with decades of achievements in athletics, Rugby, swimming, gymnastics, triathlon, cycling & body-building? I am a Master Trainer for the Health & Fitness Professional Association!

Fits Your Lifestyle
My approach to your physical wellbeing is individualized and can accommodate your lifestyle. Together we will analyze your entire body’s composition (fat, muscle, water, skeletal, percentages), we will do some body measurements, and take a visual assessment of your skeleton & posture. From there we will assess your specific calorie intake needs and set some sensible and easily obtainable goals, like a healthy eating plan and training programme – all of which are unique to

I’m waiting for you call, JUST DO IT!

Elie Fourie

CELL: 073 360 6938

Email: This email address is being protected from spambots. You need JavaScript enabled to view it.

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Posted by on in Active Health
With functional training becoming more and more popular the value of cross training with a C2 rower comes to its own.
Virtually all the skeleton muscles are involved when rowing on the C2 rower.
The versatility of the C2 rower allows you to adapt to any intensity needed.
Because of the high volume of muscle involvement and cardio action it is also an excellent fat burner as well as a general fitness apparatus.  

Active Health Solutions
Shop 17
Riverside Value Mart
R40 to White River

Tel : (013) 745 7900 ext 0957
Cell : 0733606938

Elie Fourie

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A proper diet is essential if you truly want a lean athletic physique. Many people think all they need to do is work hard in the gym and they will be all set, they are mistaken. Diet is actually more important than the time in the gym and it is where many fall short.  If you want a toned athletic body you need proper diet in order to get there, exercise alone is not enough. Follow these 10 nutrition rules and you will be well on your way.


1. Eat Clean

I will start with the most important of rule of all which is eating clean. What does eat clean mean? I like to put it this way, if it is made by Mother Nature then eat it, if it isn’t don’t. Example:  Mother Nature makes eggs, chicken, fish, fruits and vegetables – eat them. Mother Nature doesn’t make Twinkies, candy bars, pizzas, Cheetos or soda pop -  avoid them. It is as easy as that really. If you stop reading this article right here and just adhere to the eating clean principle you will be pretty well off, but please continue.3

2. Drink water

Drinking water has many benefits, the first being that it has zero calories. Water can also help curb binge eating by drinking a glass of water with your meal it will fill you up faster and prevent you from eating more than you should. Your body is also about 60% water with your muscles being 73% water so it is a good thing to drink plenty of it especially if you are exercising regularly. Water also helps in digestion, metabolism, joint lubrication, mineral intake and overall body health and function. Overall it is just a healthy thing to do. Try to get in 8 glasses of water per day.

3. Eat Protein

Eating  protein will help build and maintain muscle.  You should consume at least 1 gram of protein per pound of bodyweight per day  (This means 180 grams of protein per day for a 180-pound person).  Healthy sources of protein include lean meats such as fish,  chicken breasts, turkey, eggs and beans. Lean ground beef can also work as well as a lean cut of steak.

4. High fiber

Athletic Build Diet Scott Panchik CrossFit
We all know about the intake of fiber to keep you regular, unfortunately most of us don’t get near enough fiber in there diets. Fiber is even more important in a high protein diet and lets be honest, pretty much all high fiber foods are good for you  so be sure to dig in. Examples of high fiber foods: broccoli, whole grains, apples, beans, peas and oatmeal.

5. Protein Shakes

Protein shakes are not only a good way to get the protein you need and BCAA’s but they are also a good meal replacement. Get a nice vanilla protein powder and add some fruit like bananas, strawberries and raspberries  and it will fill you up with vitamins, fiber and protein.

6. Avoid These

Simple Carbohydrates – Simple carbohydrates are carbohydrates that are easily digested by the body and will end up stored as fat if they are not used immediately. All simple carbs should be avoided unless you are enjoying a cheat meal. Examples of simple carbs would be white breads, white rice, candy, cookies, regular soda pop, most baked goods, most cereals, and basically anything that contains  sugar.

Fried foods – All fried foods should also be avoided, they are loaded with calories and fat and generally do not offer very much nutrition wise.

Sodium Nitrate - Sodium nitrate is found in lunch meats, bacon, sausage, jerky and hot dogs as a preservative. Diets high in Sodium Nitrate have been linked to heart disease, Type II Diabetes and cancer. Luckily it is found in foods that are not really all that healthy so they should be easy to avoid or eat sparingly.

Athletic girls ashley horner4

7. Eat Healthy Fats

Not all fats are bad for you. Healthy fats, particularly those containing Omega3 Fatty Acids should be part of a healthy diet. Foods with healthy fats include almonds, olives, walnuts, sardines, salmon and natural peanut butter. Healthy fats can actually boost your fat loss compared to a low fat diet with no healthy fats.

Athletic build diet abs crossfit

8. Choose Slow Digesting Carbs

When it comes to carbs you should choose slow-digesting carbs such as whole wheat bread, oatmeal, beans, brown rice and wild rice. Slow digesting carbs keep insulin levels low which will reduce fat storage and keep you lean.

9. Eat Your Fruits and Veggies

This one should go without saying. Fruits and vegetables are very good for you, they are packed with vitamins and have lots of fiber in them. Include fruits or veggies or both in every meal.

10.  Cheat

Let’s face it, if you are eating the same healthy diet every day you are going to get bored and perhaps give in and say “it’s not worth it”. This is why you need to cheat from time to time, I would say once or twice a week. Get in a quick cheat get it out of your system and get back on track after.

Perhaps even more important than getting it out of your system is the fact that a cheat meal will throw your body a curve ball. Your body gets used to eating healthy will start to adapt and start to slow your metabolism. This is why you need to cheat every few days just to throw your body a curve ball so that is cant adjust and will keep the metabolism high.

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In the first installment of this series, I discussed the attributes that make up an “athlete”: endurance, stamina, strength, power, speed, flexibility, coordination, agility, balance, and accuracy. This is important because in order to LOOK like an athlete you need to train like one- and training with these attributes in mind will help get you there.

In the second installment I discussed the mental toughness required to undertake the training for these attributes. Which leads me to this installment, which is, I’m sure, the installment most of you have been waiting for- how do you go about TRAINING for an athletic body? How should you construct a training split? What exercises should you choose? What principle or training philosophies should you follow?

Training for an athletic body is a broad statement, and the list of attributes that an athlete possesses can be overwhelming. Just the thought of attempting to compile a training plan that accommodates all of the facets listed above can be daunting.  But don’t panic- many of these attributes overlap.  In this installment I’ll offer some basic guiding principles or philosophies that should govern your athletic body training program as well as how to train, how to pick and choose exercises, and finally, I offer up some suggested training splits.

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1. I suggest that you train your body in all 3 planes of motion. Using strength exercises that require rotations, turning, twisting and side-to-side motions will help. Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). I recommend MINIMAL (if any) training on machines because they limit your body’s natural movement patterns.

2. I also like to suggest that athletic training be done on your feet. This means selecting something like a strict standing overhead press as opposed to seated dumbbell shoulder presses. Training on your feet will lead you to do more full body exercises that burn more calories and fat and help stimulate core and midline strength.

3. Athletes have strong, muscular bodies, including the core or midline as I prefer to call it. The midline is the powerhouse of all athletic movement- the abs, low back, hips, glutes all work together to stabilize your body, so you want to strengthen the midline first, and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions as well as bodyweight movements such as pushups. You can also progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.

4. Make mastery of your own body weight a goal. I suggest that you include many bodyweight exercises in your training to help you gain a kinesthetic awareness of your own self and to help master the control and manipulation of your own bodyweight. You can get to the heavier weights once your joints and muscles are stabilized and balanced. But, for example, if you cannot do a proper bodyweight squat, then you have no business doing a heavy barbell squat.

5. Focus on compound, multi joint movements like squats of all types, lunges of all types, bench presses, rows, standing presses, step ups, and deadlifts. These exercises work major muscle groups and help you build more muscle mass and burn more fat.

6. Include work to stimulate flexibility and mobility. You’re going to want to improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training. You can’t train hard if your movement patterns are limited due to mobility or flexibility issues. Focus on mobility in areas of your body that you need help with and make sure you foam role, stretch, use dynamic warm ups, and so on.

7.  Condition yourself like an athlete. Abandon the notions of “60 minute elliptical sessions” and focus on including conditioning work like sprints or the occasional long distance bike/row/run to help rev your heart rate and train your aerobic capacity. I recommend 1-2 solid HIIT or metabolic conditioning sessions a week and 1-2 endurance sessions a week.

8. You’re also going to want to include movements that stimulate explosive strength. Look to intense exercises like plyometrics (jump training), speed training and full-speed sport specific exercises. Ease into these slowly.

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