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  • 6 Pre-Workouts To Unleash Pure Destruction

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    There are two kinds of people in the gym.

    The first kind, might like to enjoy a mild kick to perk them up before hitting the weights. Maybe a cup of coffee and a banana, or a light, healthy, nutrient dense breakfast, consumed 90 minutes before their workout to provide a slow release of natural, sustained energy.

    Then there's the second kind of person.

    This person likes to attack the gym with more energy than the Energiser Bunny and Duracell Battery combined.

    This person wants to feel like a demi-god in the squat rack, supersetting gruelling set after set with hauling lightening bolts at Zeus himself.

    This person laughs in the face of "do-not-exceed-1-scoop-in-24-hours" warning labels and drinks a 500ml Red Bull as a night-cap.

    Well, if you're the second kind of person, we've got a special treat for you...

    Here are ASN's Top 6 Pre Workouts which will help you turn your workouts up to 11, and leave the rest of the gym quivering in fear at the sheer sight of your training ferocity.

    (No claims made above are supported by science)

     

    1. Ambush: 2nd Strike - $69.95

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    This isn't a pre-workout. This is pre warfare.

    If you want a supplement that makes a double long macchiato look like infants formula, then strap yourself in for what Ambush: 2nd Strike delivers.

    Just by looking at the tub, you know that Recon means business with their latest and greatest pre-workout supplement. I mean, it's available in Jungle Juice flavour for crying out loud, and we all know that nothing goes harder than a night on the Jungle Juice.

    Packed with complete doses of all the usual culprits Creatine Monohydrate, Caffiene, Beta Alanine and Agmatine, Ambush gets cranked up with Ampiberry and Oxomine, two trademarked and unique ingredients, capable of declaring war on stored fat cells and releasing an unrelenting force of energy which will allow you to devastate any muscle group which is unlucky enough to be on today's agenda.

    This stuff is the bomb.

    Learn more about Ambush: 2nd strike here.

     

    2. Blackstone Labs Angel Dust V2 - $59.55

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    As if the original Angel Dust wasn't good enough already, Blackstone Labs upped the ante on the second instalment of their best-selling pre workout powder to deliver a truly insane workout experience to anyone who is game enough to try...

    Endurance, Strength, Energy and Pump will be in abundance with each delicious scoop. Guarenteed.

    I mean, this stuff isn't "flavoured", it's "cut with" your favourite sweet twist, and as far as we're aware, there aren't many things more hardcore than a mind-boggling pre workout powder which is "cut" with cotton candy...

    WARNING: Not for the faint of hearted.

    Learn more about Angel Dust V2 here.

     

    3. LeCheek: Crank! Prototype II - $69.95

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    Ok let's start with the obvious here. It's got "prototype" in the name, so you know that this ain't for wusses...

    We've brought this stuff straight over from the United States, to put a stop to the whole "I take three scoops and feel nothing!" conundrum we hear so much about.

    Seriously, this will have you bouncing off the walls harder than a 6 year old who just found out where Mum keeps the Cottee's Red Cordial. 

    Not only is it a stimulant powerhouse, but it's full dosed with all the ingredients you need for a killer workout. 

    Learn more about Crank! Prototype II here.

     

    4. GAT Nitraflex - $59.95

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    Testosterone? Check.

    Energy? Check.

    Insane Pumps, Strength and Power? Check.

    Quite possibly the most scientifically backed product in our list, Nitraflex isn't messing around.

    Each 10g scoop of Nitraflex not only contains a whopping 325mg of caffeine (Just a casual 4 cups of coffee), it's packed to the brim with scientifically proven testosterone boosting and energising ingredients to have your body performing at maximum anabolic capacity.

    Learn more about Nitraflex here.

     

    5. Insane Labz - Psychotic - $59.95

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    Want more energy than a madman?

    By the looks of it, you'd think this stuff gets served for breakfast in the Arkham Asylum. 

    There's a lot of mystery surrounding the latest release from Insane Labz, and Psychotic is certainly turning a lot of heads. (It would be hard not to, as they've swapped out the shredded-athlete ambassadors for psychopathic clowns and and various monsters).

    But one thing we do know for sure, is that this product delivers.

    Insane Labz claims that "Psychotic" is not for beginners, with each scoop equal to 3-4 scoops of other pre-workouts on the market, and they're certainly not lying.

    Try it if you dare.

    Learn more about Psychotic here.

     

    6. Cellucor C4 - $44.95

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    "C4" is a household name when it comes to pre-workouts, and there's a damn good reason why.

    Currently sporting its 4th generation, C4 has been refined with precision, research and years of industry experience to deliver one of the best all-round pre workouts on the market today.

    Powered by C4's Explosive Energy Blend featuring Tyrosine, Velvet Bean, Caffeine and unique ingredient "TeaCor", Cellucor's flagship pre-workout has been designed to deliver the fastest onset of clean energy on the market, without that nasty post-workout crash.

    Learn more about C4 here.

  • Unlock Your Hidden Potential With Nutrakey!

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    Are you in the market for a new protein power?

    Whether you're looking to shred the winter blubber or stack on the gainz, protein is an absolutely essential macronutrient to achieving your goals.

    No matter what your body composition goal is, or heck, lifestyle goal, hitting your daily protein target is vital for getting you where you want to be going.

    Luckily, here at ASN, you're spoilt for choice.

    Not only do we carry Australia's largest range of protein powders, we've curated our shelves to ensure that we only offer the highest quality (and the most delicious, of course!) protein powders on the market.

    Enter, Nutrakey

    The brand new Nutrakey range features three core protein powders, each designed for specific goals and lifestyles.

    Don't know where to start? Don't worry, that's why we're here.

    Read on to find out whether ISO Optima, Whey Optima or V Pro Vegan is right for you!

     

    1. ISO OPTIMA: $59.95

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    Who's it for? Anyone looking to slim down, maintain & develop lean muscle mass, or wants the most high quality and pure protein available.

    ISO Optima is the premium, crem-de-la-crem protein from Nutrakey, featuring a formula which is 100% comprised of Whey Protein Isolate. WPI is regarded as one of, if not the most pure forms of protein on the market, having undergone extensive filtering and purification processes to deliver a product with ZERO fat and ZERO sugar.

    The best part, is that Nutrakey utalise a cross-flow microfiltration process in a cold environment to purify their product, which allows for all the muscle-building goodness known as Branch Chain Amino Acids (BCAA's) to remain intact, and highly bioavailable upon consumption. This means that with each scoop, you're getting 25g of the most nutritious and effective protein on the market today!

    WPI also carries the benefit of being absorbed extremely rapidly by the body, making it the perfect go-to post workout shake!

    Learn more about Iso Optima here.

     

    2. WHEY OPTIMA $54.95

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    Who's it for? Anyone looking for a go-to protein shake, whether it be post-workout, a meal replacement, or just to increase your daily protein intake!

    Whey Optima features a blend of Whey Protein Hydrolystate, Whey Protein Isolate and Whey Protein Concentrate to deliver the perfect protein powder all-rounder! Containing rapid, fast and moderate absorbing proteins, this creates a "trickle feed" effect within the body, nourishing your muscles with amino acids immediately on intake, as well as a sustained release over time to keep you feeling fuller for longer.

    Whey Optima is also packed with natural digestive enzymes to make optimal use of the nutritional spectrum included in Whey Optima, and to make things nice and easy on the gut for those who have a fickle relationship with dairy.

    Learn more about Whey Optima here.

     

    3. V PRO VEGAN $59.95

    v pro vegan

    Who's it for? Vegans, Vegetarians, or anyone looking to increase their daily protein intake from a natural, non-animal source!

    V Pro Vegan features an incredibly diverse and effective blend of raw plant based protein to deliver 25g of highly bioavailable, natural, muscle building protein.

    Utalising only the highest quality natural sources of protein including Brown Rice Protein, Pea Isolate Protein, Sprouted Amaranth & Quinoa, Spirulina and Global Artichoke, V Pro Vegan is Hypoallergenic, meaning that its purity and quality will result in it not aggravating or disrupting the stomach upon digestion, meaning it's easy on nature, and your tummy too!

    V Pro Vegan isn't just for vegetarians and vegans, it's a complete and natural source of plant protein for anyone who wants to diversify their protein intake, and reap the health benefits of these natural and complete sources of protein!

    Learn more about V Pro Vegan here.

  • Finally, The Secret to Balancing Work, Life, Fitness & Sleep is Revealed

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    Work, Social Life, Fitness and Sleep. Pick Three.

     

    Many will argue that this is an inevitability in modern society. A rewarding career, fulfilling family and a good night's rest come at the expense of neglecting health and wellbeing. Add fitness into the equation, and you've either got sacrifice getting enough Z's to be productive at work, or you have to prioritise a late night gym session over staff drinks on a Friday night.

    But you can have it all.

    By implementing subtle yet effective tweaks to your day to day routine, you'l find that balancing the scales is actually a lot easier than once thought. Be bold, be brave and challenge yourself! Breaking the habit and changing your routine is the hardest part, but it's important to stick at it and remain consistent.

     

    Related: See how Bridgette lost an incredible 7kgs in 10 weeks... while working FULL TIME and taking care of her TWO KIDS in primary school!

     

    Reduce Sitting Time

    Sitting for long periods of day has been well founded to cause detrimental damage to muscular function, circulation and the cardio vascular system. Unfortunetly, sitting is ingrained into many professions, and can sometimes be perceived as inevitable, resulting in bad posture, back and neck pain, and may even result in trips to the chiropractor or physiotherapist.

     

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    The human body was not made to sit for prolonged periods of time!

     

    There are a number of ways to combat this, however, the one change that will have the greatest effect is to switch to a standing desk. More and more employers are investing in these desks with adjustable heights, with a variety of studies indicating an increase in productivity, cognitive function and moral as a result. Standing up at work all day may sound tedious, but you can easily phase into this by giving your legs a break by taking seated rest throughout the day, until your quadraceps, hamstrings and glutes become acustom to supporting your weight throughout the day.

    If a standing desk isn't on the cards, that doesn't mean you out of luck! Find as many opportunities as you can throughout the day to stretch your legs. Why not have a walking meeting? The more mobile you are throughout the day, the better you will feel, and your body will definitely thank you for it. Challenge yourself with a fitness tracker or pedometer to see how many steps you're taking, and aim to beat that number each day!

     

    Learn how Mel went from CORPORATELY STRESSED TO FITNESS OBSESSED, dropping 11.5kg and 12% body fat over the course of last year's 10 Week Body Transformation Challenge.

     

    Sleep Smarter

    Chronic snoozer? Can't get out of bed in the morning without a serious cup of coffee? You might be in bed for eight hours, but how much of that is good quality sleep?

    On average, we spend about a third of our lives in bed, so if you haven't invested in a good quality mattress and pillow, now is the time. A countour pillow may also provide additional neck support, particularly for those who suffer from neck or back pain!

    Try taking a break from screens for an hour before you go to bed. This will allow your brain to naturally release melatonin, and prepares you both mentally and physically for a good night's rest. If you're in the habit of watching a movie before settling in, install Flux on your laptop. Flux gradually adjusts your display to warmer tones after sunset, to prevent the bright lights of your computer monitor keeping your brain buzzing!

     

     

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    If you sleep smarter, you won't have to sleep longer!

     

    If the jolt of the alarm seems to come too early no matter how early you set it, try downloading an app such as Sleep Cycle for your phone. Sleep Cycle, as well as many fitness trackers on the market, not only track your sleep cycles and give you a quantatitive analysis of your rest, but wakes you up as you are coming out of a deep sleep cycle during a dedicated 30 minute window. This allows you to have a natural wakeup every morning, no matter how early your alarm is set, and you'll find that you feel more refreshed upon waking, and you might even have an extra 10-15 minutes up your sleeve!

     

    6 Fitness Hacks All Mums Need To Know

     

    Be Efficient

    Although some people love to spend 60-90 minutes in the gym, a 10-20 minute workout can be just as effective if you're short on time. HIIT (High Intensity Interval Training) revolving around short periods of extreme exertion, alternated with active recovery windows, such as sprinting and walking/jogging, kicks the body's cardivascular function into over-drive, burning an insane amount of calories in a short period of time.

     

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    Short on time? HIIT is your answer.

     

    If you're fortunate enough to have a gym that offers classes within walking distance of the office, a lunch time fitness class a few times a week will easily put you on the right track, without taking any additional time out of your day. Don't be surprised if working out gives you a rush of energy and boosts your cognitive function in the afternoon too! You'll be more productive, feel better, look better and still be home in time for dinner.

     

    Related: See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge

     

    Speaking of efficiency, have you considered preparing your week's worth of lunches on the weekend? A big Sunday cook-up can be incredibly cost effective, and investing an hour or so preparing fresh and nutritious food will keep you away from the fast-food temptations that quickly add up, both financially and in terms of calories! If cooking isn't your thing, there are plenty of options for pre-prepared and healthy lunches which can be delivered to your workplace in your local area. A quick Google search will deliver a plethora of options, high in protein and can often be customisable to suit all tastes and dietary requirements!

     

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    At the end of the day, it comes down to the lifestyle changes that make the way for a healthier and fitter you. Forcing yourself to workout day in and day out isn't going to be sustainable in the long term if it's wearing you down. Tweak your lifestyle and build exercise and physical activity into your daily schedule, and before you know it, a 30 minute workout before or after work will sound like a treat, not a chore. 

     

     

    WANT TO BUILD A WORK-LIFE-FITNESS BALANCE YOU LOVE?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

  • 6 Quick Tips To Help You Lose Your Dad Bod

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    If Leonardo Di Caprio rocked it, why can't I?

    For some reason, the "Dad Bod" just doesn't carry the allure in the mirror that it does in gossip magazines. So what exactly is "The Dad Bod"?

     

    The Bod Of The Dad

    Although a subjective term, "The Dad Bod" generally involves a man in his 30's or older, who is "softly round". Once carrying an athletic body in his youth, the Dad Bod is often perceived as the result of trading the six pack of abs for a six pack of beer, as the responsibilities of parenting and supporting a family have become the priority over maintaining a sculpted physique.

     

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    And the Oscar for Best Dad Bod goes to...

    The worst thing about Dad Bods are that they're a lot more fun to get than they are too lose. A few years of free flowing beers at weekend barbecues, an extra couple of slices of pizza here and indulging in dessert more often than you used to definitely wasn't anything to complain about.

    Before you knew it, you felt the couch's seductive call after a hard day at work loud and clear, and the running shoes started to get dusty.. For a lot of us, this is just a part of life. Having a family and a busy schedule quickly eats into "me" time, and a fitness regime rapidly loses its appeal.

    However, losing the Dad Bod may be easier than you think. Read on for 6 easy tips you can incorporate into your lifestyle to help shed the kilos, while still enjoying the Dad life!

     

    1: Sleep More!

    Sleep is absolutely vital to a healthy mind and bod.

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    Sleeping that Dad Bod away.

    Did you know that if you're tired, your body is going to crave carbs?

    On top of that hunger for bread, pasta sugary treats and beer, the body simply doesn't perform as it should when you're tired. 7-8 hours of sleep per night is vital for healthy natural testosterone and human growth hormone production, offsetting estrogen imbalances in men, which is particularly important in those 40 or over.

    But hold up, that doesn't mean skipping the morning jog in favour of a sleep-in!

    Get in the routine of going to bed an hour earlier every night, and better yet, give yourself a break from the screens an hour before you hit the hay.

    Stick to a morning exercise routine and a break from the screens in the evening and you'll be in bed before the kids before you know it.

     

    2: Simple Nutritional Tweaks

    Diets are intimidating, complicated and are just about the least "Dad" thing ever. You didn't get to where you are today by counting carbs or eatings salads after all!

    Fortunately we're not talking fad diets, radical detoxes or strict guidelines, we're just about some simple health conscious tweaks, which are by no means to drastic, and are totally sustainable. This means that you'll be able to notice a gradual drop on the scales over time, and make a long term lifestyle change, which will keep the Dad Bod at bay for years to come!

    Try to steer clear of processed foods, especially white bread, white pasta and white flour. If you're less physically active than you should be, (but you'll get there!) these foods get converted to, and stored as fat. Try to focus on lean meats, healthy fruits and vegetables, and healthy non saturated fats from coconut oil, almonds and avocados. If that all sounds too drastic, simply start with switching to wholemeal options, reducing portion sizes and keep the treats to a minimum. Simple!

     

    Related: See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge

     

    3: Change Your Drinking Habits

    An average bottle of Australian low carb beer such as Toohey's New, Pure Blonde or XXXX Gold contains about 100 calories. A full flavoured beer such as VB, Little Creatures Pale Ale or Carlton Draught contains about 150 calories.

    "So I can just swap to low carb beer, and problem solved, right?"

    A quick way to burn 100 calories is to do 40 jumping jacks, 30 crunches, 20 squats and 10 push ups.

    All of a sudden having a few beers at night sounds exhausting!

     

    Calories

    Mmmm... Calories....

    When every calorie counts in kicking that Dad Bod to the curb, a few beers is definitely an easy way to fast track undo your hard work.

    So what's the answer?

    If you love your beer, switch to a low carb beer and try to reduce your intake. Whiskey and other spirits also contain significantly less calories than beer and wine, and there's nothing more "Dad" than a glass of whiskey!

    However, no alcohol is necessarily good for weight loss, and the reality is quite the opposite. Remember, the less booze the better, but if you must indulge every now and then, stay accountable!

     

    Related: At Last, The Secret Of Work-Life-Fitness Balance is Revealed

     

    4: While We're Talking About Drinking, Drink More Water!

    Your body is 60% water, and it is vital to replace fluid that is lost continually throughout the day.

    The benefits of being well hydrated throughout the day are well founded. Adequate intake of water energises muscles, rejuvenates the skin and improves organ function, particularly your kidneys and bowels.

    While drinking more water alone won't help you shed inches off your waistline, the increased wellbeing from being adequately hydrated throughout the day helps make exercise much easier. Plus, if you've been a bit of a couch potato as of late, you're definitely going to work up a sweat, and you'll want to replace all those fluids lost.

    On the upside, there's no calories in water!

    Switching soft drinks, fruit juices, or any other caloric beverages for non caloric beverages such as water and black coffee can have a drastic influence on your daily calorie intake. If you're the kind of Dad who likes a can of Coke or two and won't hesitate to grab a milkshake here and there, opt for water instead and you'll notice a difference before you know it!

     

    Related: 11 Arnold Approved Lifting Hacks

     

    5: Strength + Cardio = Weight Loss

    Here's the good news, the secret to weight loss isn't just cardio exercise.

    Resistance training burns calories throughout the day, by increasing your body's resting metabolic rate. By focusing on compound movements (exercises that use more than just one muscle group), you'll increase your efficiency in burning calories and building up strength.

    This means that once the fat begins to drop off, you'll have a foundation of lean muscle mass underneath, which will create a much more appealing physique.

    Remember, Rome wasn't built in a day, so take it slow and ease into it!  Work towards a couple of jogs or extended power walks a couple of times a week as well as a couple of resistance sessions and you'll be good to go.

    And don't forget to stay active throughout the day! Take the stairs, stay on your feet, and keep your body working to burn extra calories without even trying.

     

    6: And Finally, You've Got To Stress Less

    The body is hardwired to put on weight when it feels stressed. Don't waste all your hard work by stressing out over the little things, take some time to look after yourself mentally, as well as physically.

     

    Man Relaxing on Dock --- Image by © Barbara Peacock/CORBIS

    Stress less and live more!

    Not only will you enjoy a better relationship with your family, you'll feel better and look better too. There are a tonne of ways to reduce stress, and going for a walk is simple, effective and has a secondary benefit of burning extra calories too!

    If you haven't tried it already, give meditation a go. There are plenty of apps you can try, otherwise if you're feeling daring and are up for a challenge, try a Hatha Flow Yoga Class.

    Increased cortisol production will hamper your fat loss efforts pretty quickly, so if you're feeling under the pump when you get home from work, go for a steady walk and focus on breathing in and out, rather than reaching for a beer as a quick escape.

     

     

    WANT TO GET RID OF THAT DAD BOD FOR GOOD?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

     

  • Corporately Stressed To Fitness Obsessed: Mel's Transformation Story

     

    Mel managed to drop 11.5kg and 12% body fat over the course of last year's 10 Week Body Transformation Challenge.

     

    Living a busy life working full time in a Corporate Finance team, and if that wasn't enough, throwing in a couple of sessions as a swim school teacher once per week, Mel's determination and motivation to remain consistent in her training and nutrition delivered breath-taking results.

    Prior to the ASN 10 Week Challenge, Mel did her best to maintain her fitness regime as well as an active social life by combining exercise and socialising, by catching up with her friends over a gym or cardio session to stay on her toes, while making the most efficient use of her free time possible!

    Challenged to regain her lust for exercise and training, Mel opted for the 10 Week challenge to increase her accountability, and to help her kick her bad habits once and for all! Mel loved how the challenge provided solid training program and nutritional plans, putting the ball in her court to step up to the plate and work hard, in order to achieve great results.

    Mel's nutrition consisted of a healthy daily dose of vegetables, along with all her favourite lean meats, and plenty of nutritious snacks such as hummus, boiled eggs, seeds and nuts. Fuelled with sweet potato, brown rice, bread wraps and rice cakes, Mel made sure to keep up her carbohydrates to fuel her busy lifestyle, and keep her charging through her training. To keep her body guessing, Mel also opted for a fortnightly "raw foods day", to keep her digestive system happy!

    Of course, life is all about rewarding yourself and enjoying the little things with loved ones, so Mel would save her cheat meals and treats for when her and her partner could go out for a meal together without sabotaging her results.

    So with such an amazing result, what is Mel's advice to anyone who is living a similar lifestyle to her and wanting to achieve results? Remain consistent. She didn't let the scales throw her game, and she accepted that the odd slip up was all part of being human! She also strategically used her raw day to follow her cheat day, to prevent bad habits from taking over, which is definitely a fantastic idea for those who struggle with food temptations!

    Mel's training schedule involved 3-5 weights sessions per week, combined with 2-4 HIIT sessions. Throwing in a couple of fasted cardio sessions per week, it's no wonder to see how Mel managed to drop 11.5kg and 12% body fat over the course of the challenge!

    Her supplement arsenal included Evolve and Proto Whey as delicious, nutritious protein sources, as well as a omega 3, Vitamin D, Magnesium and Probiotics washed down with a healthy greens drink in the morning. In addition Mel loved the hormone support provided by Alpha Venus, and also threw in Block E3 and Subcut creams as well as L-Carnitine and Thermonuke in her final two weeks to supercharge her fat-loss results and bring her over the finish line in style!

     

    WANT TO COMPLETELY TRANSFORM YOUR LIFE?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

  • 6 Reasons Why All Girls Should Lift

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    For some, weight lifting is synonymous with masculinity.

    The idea of a gym paints a horribly unappealing mental image of a pack of jacked-up alpha dudes, dominating the weights floor, marking their territory akin to a sign of dominance.

    While this stereotype unfortunately does ring true in some cases, it is now few and far between. Gender ratios in gym's have never been more balanced, and it's because the truth is out;

     

    Weight lifting is good.

    The benefits of resistance training are truly staggering. With ladies often opting for routines consisting solely of cardio, yoga and the odd HIIT class, it isn't common to see frustration arise when despite exercising day in and day out, your body just isn't looking the way you want it to.

     

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    If you've never tried resistance training, there's never been a better time to hit the weights.

     

    And guess what the missing link is? Believe it or not, it's lifting weights. Read on for our Top 6 Reasons why you should ditch the joggers and hit the iron:

     

    Related: See how Bridgette lost an incredible 7kgs in 10 weeks... while working FULL TIME and taking care of her TWO KIDS in primary school!

     

    1: Fat Loss

    The facts are in ladies, resistance training is an incredibly effective method of losing body fat.

    Depending on your style of training and the intensity of your session, an average lifting session might burn approximately the same amount of calories as your cardio of choice. However, it's actually after you rack the bar and leave the gym that the benefits of resistance training shines.

    After finishing a weight lifting session, especially when focusing on developing strength by moving heavy weight, your body's metabolic rate stays heightened for hours, and sometimes, even days. This increased intake of oxygen as part of your training recovery actually increases the amount of calories burnt in your day to day life, and therefore is an incredibly efficient and effective weight loss tool!

     

    Learn how Mel went from CORPORATELY STRESSED TO FITNESS OBSESSED, dropping 11.5kg and 12% body fat over the course of last year's 10 Week Body Transformation Challenge.

     

    2: It Doesn't Stop There

    While building and developing lean muscle mass is a fanastic way to blast calories and get into shape, once the muscle is there, it continues to improve fat loss.

    How? Your body's resting metabolic rate determines how many calories are expended doing day to day activities. Anything from scrolling through Instagram in bed to driving to work, as long as you're living and breathing, your body is burning calories. However, the more lean muscle your body is comprised of, the higher your metabolic rate is, and the more calories you burn. Win win!

     

    3: Brain Gains

    You won't just become physically stronger, but you'll become mentally stronger too.

    Especially if you're someone who has shied away from the weights previously, or if pummelling iron is something that you could never see yourself doing in your wildest dreams, the strength your muscles will gain will translate into other areas of your life too. You can expect your self confidence and mental strength to grow as you continue to train and master your craft, as the only thing you're competing with every time you step into the gym is, you guessed it; you.

     

    6 Fitness Hacks All Mums Need To Know

     

    4: You'll Drop A Dress Size. Or Two.

    Worried that lifting weights is going to turn you into a bulky, ripped body builder? Think again.

    For starters, women produce a fraction of the testosterone men do, only about 5-10%. This drastically limits women's potential to build and gain muscle mass, meaning the more time you spend training and sculpting your physique, the leaner and more trim your appearance will become, rather than bulking on size.

     

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    You'd need a lot more than a few weights sessions a week to end up like the ladies on the left....

    Getting "huge" and having a body builder physique is definitely not something that will happen by accident, and is a massive misconception which couldn't be further from the truth. You would have to spend all day, every day smashing the weights, and eating an absolutely insane volume of food for this to even be a possibility. Don't worry about it!

     

    Related: See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge

     

    5: Your Cardio Will Improve

    We're not saying to completely ditch cardio exercise in exchange for weights training, infact, they go perfectly hand in hand for sculpting the physique of your dreams!

     

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    Stronger legs won't slow you down, they'll send your endurance through the roof!

    Better yet, working to strengthen the muscles involved in physical activity, such as increasing the strength in your leg muscles to boost your running performance, will carry massive benefits to both your speed, stamina and endurance. Even better, resistance training actually increases the muscle fibres that burn calories during exercises, therefore, the stronger you are, the more calories you will burn while doing cardio!

     

    6: Increased Vitality

    While exercise is renowned for making you "feel good", weights specifically will make you feel great.

    It's not common to feel completely drained and wiped out after an intense cardio session. However, after a session in the gym (maybe give it a couple of weeks for your body to get used to it first), you'll walk out feeling refreshed, revitalised and on top of the world.

    The increased psychological sense of wellbeing and boosted vitality is a result of increased plasma beta-endorphin concentration in the brain as a result of heavy weights training, resulting in a better mood and more positive outlook.

    And that's before you even notice the physical changes!

     

     

    WANT TO COMPLETELY TRANSFORM THE SKIN YOU'RE IN?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

     

  • 11 Arnold Approved Lifting Hacks

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    For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” - Arnold Schwarzenegger

     

    Arnie is a man who needs no introduction. From his on-screen stardom, catalogue of bodybuilding titles, as well as just casually being the governor of California, he is well beyond what most would consider a "household" name.

     

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    "Hasta La Vista, Baby"

     

    From incredibly humble beginnings, Arnie's presence in the bodybuilding community is virtually unparalleled. His 800 page best selling book "The New Encyclopedia Of Bodybuilding" is a gospel of iron, and features knowledge and insight from one of the world's most groundbreaking bodybuilders. Originally published over 30 years ago, the knowledge and practices of the Austrian athlete have stood the test of time, and we have compiled and summarised our Top 11 Lifting Hacks straight from Arnie himself, to give you the most out of your training.

     

    Focus on Multijoint Movements

    Arnold has always been renowned for his appreciation of multi-joint, compound lifts. Building his workouts around the bench press, dead lifts, rows, presses and squats, The Governator considers these a staple in any bodybuilder's routine, due to the sheer weight and overloading potential possible.

    Beginners to bodybuilding should focus on learning and understanding these movements, to allow for an increase in both strength and size.

     

    Warm Up, Then Train Every Set To Failure

    Arnold has always been as strong advocate of training every set to failure. In reaching complete muscle failure with every set, being the inability to complete another rep due to muscle fatigue, Arnold was able to continue to challenge himself, reach new heights, and most importantly; grow.

     

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    "I'll be back."

    Arnie recommends starting with multiple warm up sets, before pyramiding up with each working set, meaning increasing weight and decreasing reps, taking each set until you physically can't perform another repetition. Arnold also favoured keeping his sets within the 6-12 rep range, to increase pump and hypertrophic growth.

     

    Don't Overtrain

    While Arnie increased training frequency and volume to bring up his lagging calves, he is quick to warn that sometimes, the aforementioned technique can be counter productive.

    "There will be times when a body part lags behind because you are overtraining it, hitting it so hard, so often, and so intensely that it never has a chance to rest, recuperate and grow" he wrote in The New Encyclopedia of Bodybuilding.

    His answer? Listen to your body, and never be afraid to try a different approach.

     

    Attack From Different Angles

    While different variations of an exercise will utilize the same muscle groups, they will place different emphasis and focus on particular muscles. Arnold was a major fan of using slightly different angles or approaches, to keep his body guessing, push past plateaus and to challenge himself with every session.

    Arnold would often substitute barbels for dumbbells on movements such as the bench press and overhead press, to allow for a longer range of motion, and greater stretch, or would slightly adjust the angle of the bench to shift the focus of the exercise.

     

    Utilise Cheat Curls Effectively

    While the "cheat curl" certainly gets a bad wrap in most gyms, Arnold was a major supporter. However, he would utilize the cheat curl in his bicep routine to push past muscle failure, and allow him to overload his biceps with a heavier weight, after fatiguing using stricter form and a full range of motion.

     

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    "Do it. DO IT NOW!"

    Just like a bigger chest is grown from overloading with heavy weight on the bench press, Arnold applied the same principal to his staple bicep exercise, the standing barbell curl, and would strive to overload his biceps with as much weight as possible.

     

    Related: 6 Quick Tips To Help You Lose Your Dad Bod

     

    Vary Rep Ranges

    Although Arnold favoured the 6-8 rep range for multi joint movements, he would often follow these exercises with single joint or "isolation" exercises, within the 8-12 rep range.

    While performing these higher reps on an exercise such as the dumbbell bicep curl, Arnold would hold and squeeze the peak contraction at the top of every rep. The combination of this squeeze, with a muscle-mind connection and higher rep range allowed for the best pump possible.

     

    Understand Your Muscles

    Simply going through the motions didn't cut it for Arnie when he was building his iconic physique, and he believed it was of prime importance to not understand which muscle group you were recruiting, but specifically which head of the muscle, and how it was working.

    The best way to do this? Arnold learnt from the legendary Vince Gironda "Do 20 sets of a particular movement, then nothing else from that part".

    There's no doubt that tomorrow morning you will understand exactly which part of the muscle group was used.

     

    Superset for a Killer Pump

    When focusing on small muscle groups, such as arms or delts, Arnold would often superset complementary muscle groups such as biceps and triceps by performing back to back exercises, to maximise the pump.

    This would increase the volume of blood carried to the muscles in the arms, carrying oxygen and nutrients for growth, and result in an inflated look and fuller feeling. Although larger muscle groups such as legs or back were more demanding, Arnold would utilize super sets for isolation exercises in these larger muscle groups prior to competing to maximise results.

     

    Related: At Last, The Secret Of Work-Life-Fitness Balance is Revealed

     

    Turn Weaknesses Into Strengths

    It's easy to hide under developed calves and hamstrings under trackies, or neglect your back in favour of the "mirror muscles", such as chest, biceps and abs.

     

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    "Come with me if you want to live"

     

    Arnie however, didn't believe in this, and did the polar opposite. He was renowned for cutting the bottoms off pants to constantly be reminded of his lagging calves, and used that as motivation to train his calves more frequently, sometimes even during rest periods for other multi joint movements.

    While it's easy to focus on your strengths and pump them up to make them even more eye catching, Arnold promotes a well rounded and balanced physique.

     

    Build Abs Indirectly

    Arnie's core and mid section was always one of his major strengths. His training secret? Utilise them indirectly by performing heavy, multi-joint movements.

    Arnold's ab routine consisted of high rep go to movements such as the crunch, but he used ab isolation exercises to enhance and chisel his already strong and powerful midsection. As he trained legs and back three times weekly, his core was getting a major workout day in and day out, so much so, that direct ab training was a luxury, rather than a necessity.

     

    Related: See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge

     

    Focus on Reps As Well As Well As Sets

    While working towards a desired number of sets, Arnold also placed importance on working towards a total number of reps, and performing however many sets necessary to get there.

    Arnie favoured this approach for improving bodyweight exercises such as pull ups and chin ups, setting the goal of 50 reps, and using as many sets as required to achieve this goal, even when the final sets only consisted of 1-2 reps.

     

    WANT TO SUMMON YOUR INNER ARNOLD?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

     

  • At Last, The Secret Of Work-Life-Fitness Balance is Revealed

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    Work, Social Life, Fitness and Sleep. Pick Three.

     

    Many will argue that this is an inevitability in modern society. A rewarding career, fulfilling family and a good night's rest come at the expense of neglecting health and wellbeing. Add fitness into the equation, and you've either got sacrifice getting enough Z's to be productive at work, or you have to prioritise a late night gym session over staff drinks on a Friday night.

    But you can have it all.

    By implementing subtle yet effective tweaks to your day to day routine, you'l find that balancing the scales is actually a lot easier than once thought. Be bold, be brave and challenge yourself! Breaking the habit and changing your routine is the hardest part, but it's important to stick at it and remain consistent.

     

    Related: See how Bridgette lost an incredible 7kgs in 10 weeks... while working FULL TIME and taking care of her TWO KIDS in primary school!

     

    Reduce Sitting Time

    Sitting for long periods of day has been well founded to cause detrimental damage to muscular function, circulation and the cardio vascular system. Unfortunetly, sitting is ingrained into many professions, and can sometimes be perceived as inevitable, resulting in bad posture, back and neck pain, and may even result in trips to the chiropractor or physiotherapist.

     

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    The human body was not made to sit for prolonged periods of time!

     

    There are a number of ways to combat this, however, the one change that will have the greatest effect is to switch to a standing desk. More and more employers are investing in these desks with adjustable heights, with a variety of studies indicating an increase in productivity, cognitive function and moral as a result. Standing up at work all day may sound tedious, but you can easily phase into this by giving your legs a break by taking seated rest throughout the day, until your quadraceps, hamstrings and glutes become acustom to supporting your weight throughout the day.

    If a standing desk isn't on the cards, that doesn't mean you out of luck! Find as many opportunities as you can throughout the day to stretch your legs. Why not have a walking meeting? The more mobile you are throughout the day, the better you will feel, and your body will definitely thank you for it. Challenge yourself with a fitness tracker or pedometer to see how many steps you're taking, and aim to beat that number each day!

     

    Learn how Mel went from CORPORATELY STRESSED TO FITNESS OBSESSED, dropping 11.5kg and 12% body fat over the course of last year's 10 Week Body Transformation Challenge.

     

    Sleep Smarter

    Chronic snoozer? Can't get out of bed in the morning without a serious cup of coffee? You might be in bed for eight hours, but how much of that is good quality sleep?

    On average, we spend about a third of our lives in bed, so if you haven't invested in a good quality mattress and pillow, now is the time. A countour pillow may also provide additional neck support, particularly for those who suffer from neck or back pain!

    Try taking a break from screens for an hour before you go to bed. This will allow your brain to naturally release melatonin, and prepares you both mentally and physically for a good night's rest. If you're in the habit of watching a movie before settling in, install Flux on your laptop. Flux gradually adjusts your display to warmer tones after sunset, to prevent the bright lights of your computer monitor keeping your brain buzzing!

     

     

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    If you sleep smarter, you won't have to sleep longer!

     

    If the jolt of the alarm seems to come too early no matter how early you set it, try downloading an app such as Sleep Cycle for your phone. Sleep Cycle, as well as many fitness trackers on the market, not only track your sleep cycles and give you a quantatitive analysis of your rest, but wakes you up as you are coming out of a deep sleep cycle during a dedicated 30 minute window. This allows you to have a natural wakeup every morning, no matter how early your alarm is set, and you'll find that you feel more refreshed upon waking, and you might even have an extra 10-15 minutes up your sleeve!

     

    6 Fitness Hacks All Mums Need To Know

     

    Be Efficient

    Although some people love to spend 60-90 minutes in the gym, a 10-20 minute workout can be just as effective if you're short on time. HIIT (High Intensity Interval Training) revolving around short periods of extreme exertion, alternated with active recovery windows, such as sprinting and walking/jogging, kicks the body's cardivascular function into over-drive, burning an insane amount of calories in a short period of time.

     

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    Short on time? HIIT is your answer.

     

    If you're fortunate enough to have a gym that offers classes within walking distance of the office, a lunch time fitness class a few times a week will easily put you on the right track, without taking any additional time out of your day. Don't be surprised if working out gives you a rush of energy and boosts your cognitive function in the afternoon too! You'll be more productive, feel better, look better and still be home in time for dinner.

     

    Related: See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge

     

    Speaking of efficiency, have you considered preparing your week's worth of lunches on the weekend? A big Sunday cook-up can be incredibly cost effective, and investing an hour or so preparing fresh and nutritious food will keep you away from the fast-food temptations that quickly add up, both financially and in terms of calories! If cooking isn't your thing, there are plenty of options for pre-prepared and healthy lunches which can be delivered to your workplace in your local area. A quick Google search will deliver a plethora of options, high in protein and can often be customisable to suit all tastes and dietary requirements!

     

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    At the end of the day, it comes down to the lifestyle changes that make the way for a healthier and fitter you. Forcing yourself to workout day in and day out isn't going to be sustainable in the long term if it's wearing you down. Tweak your lifestyle and build exercise and physical activity into your daily schedule, and before you know it, a 30 minute workout before or after work will sound like a treat, not a chore. 

     

    5-work-life-F

     

    WANT TO BUILD A WORK-LIFE-FITNESS BALANCE YOU LOVE?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

  • Couples Who Lift Together, Stay Together: Lana & Jason's Transformation

    Screen Shot 2016-03-09 at 2.08.28 PM

    See how love bird's Lana & Jason dropped 9 & 14.5 kilos respectively in last year's ASN 10 Week Body Transformation Challenge.

     

    Elanie (Lana) and Jason entered the ASN 10 Week challenge with the goal of dropping a bit of body fat, as well as to score some extra motivation by being surrounded by like-minded people on a similar journey to theirs.

    Over the 10 Week Challenge, Lana and Jason experienced some amazing results resulting in a breathtaking couple's transformation, by bouncing off each-other, keeping one another on track and celebrating their victories together!

    With Lana dropping 9kg and Jason shedding a whopping 14.5kg, the change in their body composition is truly remarkable, and is a couple's transformation which is certainly worthy of a double-take!

    Experiencing advice and guidance, as well as nutrition, supplementation and training guidelines from ASN, Jason and Lana knew we were there with them every step of their journey, and together, we succeeded at smashing all their goals out of the park. The best and most rewarding part of completing the ASN 10 Week Challenge is keeping the healthy practices and lifestyle changes you've learnt as part of your day-to-day life, and Jason and Lana have done just that!

     

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    Learning to live and fit and healthy lifestyle is invaluable in a busy and fast-paced world, and the lessons learnt are sure to stay with Lana and Jason for years to come, as they will continue to reap the rewards of their improved fitness habits.

    Jason and Lana are proud to recommend the ASN 10 Week Challenge to any singles or couples, of any age or gender, looking to kickstart their motivation and shape up, stating that the 10 Week Challenge is "one of the best opportunities you will get all year"!

    A huge well done and pat on the back to this amazing team, and we look forward to staying in touch and seeing you both progress to tremendous new heights.

    WANT TO COMPLETELY TRANSFORM YOUR LIFE?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

  • The Top 6 Workout Ideas For Couples

    6-couple-workout

     

    Those who train together, stay together

     

    There's more than one way to strengthen your relationship. If some quality couple time is just what you need, there's no reason why you can't hit two birds with one stone and kickstart your fitness progress; together.

    We've compiled the Top 6 Workout Ideas For Couples to make exercise a fun, exciting and beneficial experience for you both. Read on and learn to enjoy each other's company, while chipping away at the bodies of your dreams.

     

    RELATED: SEE HOW LOVE BIRD'S LANA & JASON DROPPED 9 & 14.5 KILOS RESPECTIVELY IN LAST YEAR'S ASN 10 WEEK BODY TRANSFORMATION CHALLENGE

     

    1: Fitness Dates

    Make your sweetheart your sweatheart. Too cheesy?

    But really, fitness doesn't just have to be something that you fit in around your commitments, it can be a part of your relationship just as much as everything else! Rather than squeezing in a run in the morning before work, set aside a date night with your partner, just to do a workout!

     

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    What would you rather, this, or a spin bike at the gym?

     

    You'll have all the time in the world, and who said exercise has to be alone time? Have a walking date up the coast or around the park, and once you're caught up in conversation, don't be surprised if you've covered some serious ground and burnt a tonne of calories!

    This is a great place to start for couples who are new to exercise, or makes that tedious cardio for you gym junkies out there a whole lot less of a drag!

     

    2: Teach Each Other

    A healthy part of every relationship is trying new things and breaking free of your comfort zones. If you're interested in trying Yoga, start out with a couple of Youtube videos or bring your man along to a class. There are plenty of beginner classes out there which move slowly and are open to all experience levels, and you're sure to have a few good laughs here and there if you're both having trouble finding your balance!

    For the blokes who have experience in weight lifting, why not bring your lady friend to along to the gym for a casual session to teach her the basics? There's every chance that she might fall in love with resistance training, and this will give you both a challenging new hobby which opens a world of opportunities. There are many personal trainers who will train couples together which is a cost effective way to learn the ropes, and get some bonding time all at once!

     

    3: Partner Workouts

    While gym's are like a second home for some, for others, they can be an intimidating dungeon of pulleys, dumbbells and miscellaneous contraptions. Whether you've had a bad experience or if they're just not for you, there's nothing wrong with shying away from the conventional "gyms", in favour of exercising at home or out doors, and you can still get some great results!

     

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    Training with a partner adds a whole new level of intensity!

     

    When you put a partner into the mix, working out at home can be incredibly productive and effective, utilizing each other for various styles of circuits, partner exercises and much, much more. If you want to go beyond bodyweight, medicine balls are incredibly versatile and affordable, and open up a vast array of core and full body exercises, perfect for partnering up to ramp up the intensity!

     

    4: Swap Movie Night For Activities

    Rather than cuddling up on the couch with Netflix and popcorn, why not set aside one date night a week to try a new activity together?

    Rock Climbing, Hiking, Paint balling, Kayaking and Boxing are just a handful of ideas to get you both moving, while having fun and enjoying each other's company. Bonding and having a blast over something new and exciting is sure to break up the latest season of Jessica Jones, and these types of activities are a painless (well, maybe not paintball) way to burn some extra calories while having fun! You'll be releasing endorphins, finding out new things about each other, and have plenty of stories to tell next time you're catching up with your mates.

     

    RELATED: SEE HOW LOVE BIRD'S LANA & JASON DROPPED 9 & 14.5 KILOS RESPECTIVELY IN LAST YEAR'S ASN 10 WEEK BODY TRANSFORMATION CHALLENGE

     

    5: Accountability

    It's definitely easy to skip the gym after a long day at work, snooze the alarm to get a bit of extra shut eye, or ditch the salad for a serve of fries with your Friday night dinner. But if you and your special someone are in it together, you'll be accountable to one another, not just yourselves.

    Along with a bit of healthy and fun competition here and there, having your partner by your side on your fitness journey carries a wealth of benefits, to keep you motivated and to bring out the best in each other. Never forget that no two bodies are alike, and you're bound to progress at different paces, but encourage one another, enjoy your partner's success and know that you're not just becoming a better you, but you're building a "stronger" (ha!) relationship.

    Want to take things one step further? Pick up some matching his and her fitness trackers, and challenge each other to increase your daily activity! Who knows, maybe you can even find something fun to do to burn off a few extra calories at the end of the night... ;)

     

    6: And finally... Whatever happened to long walks on the beach?

    It may be one of the oldest and most cliche dates in the book, but this romantic classic is the perfect way to spend some alone time with your partner, but did you know how beneficial a twilight stroll can be for your health and fitness?

     

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    Take your loved one for a stroll on the beach and you're sure to earn some (low calorie) brownie points.  

     

    While the sand provides resistance, the sinking of your bare feet with every step allows for a full range of motion with every stride. This translates to requiring 2-3 times for energy with every step, burning approximately 50% more calories than walking on a hard surface.

    Not only are you getting an efficient cardio workout, you're getting away from the hustle and bustle while spending time together. Time it right, and you can even enjoy a breathtaking sunset or sunrise while you're at it. And it's free! Doesn't sound too shabby at all.

     

     

    WANT TO BUILD A FITNESS LIFESTYLE YOU AND YOUR PARTNER WILL LOVE?

    WE ARE JUST ABOUT TO LAUNCH OUR

    10 WEEK BODY TRANSFORMATION CHALLENGE

    CLICK HERE TO LEARN MORE ABOUT THE TRAINING, SUPPLEMENTS, NUTRITION & MASSIVE PRIZES UP FOR GRABS IN WHAT WILL BE OUR BIGGEST NATION WIDE FITNESS CHALLENGE TO DATE.

     

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