Castlefitness

Castlefitness

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This last Saturday I finished the final Strength Workout of the Castle Fitness 21 Day program. My goal is to improve my strength, and so it begs the question - did all the iron pumping these last three weeks accomplish what it needed to? Here’s a look at the weights of the strength workout week 1 compared to that of week 3: Barbell deadlift: Week 1 - 50 kg vs Week 3 - 60 kg Bench press: Week 1 - 35 kg vs Week 3 - 40 kg Barbell Row: Week 1 - 40 kg vs Week 3 - 50 kg Barbell push press: Week 1 - 30 kg vs Week 3 - 35 kg Back Squat: Week 1 - 60 kg vs Week 3 - 70 kg The program is quite intense and during the last week my body did protest a bit. But I am happy with the results after only three weeks and am for sure feeling stronger. Together with an improved nutrition program, I picked up at least 1 - 1.2 kg of lean muscle - something I have never managed before! I would definitely recommend the 21 Day program for anyone who wants so see quick gains. It takes hard work and one needs to stay focused, but the results are for sure satisfying. Next up - I’m starting with the Castle Fitness 8 weeks program on Monday 23rd Sept - more feedback on that to follow. #insearchofstrong #castlefitness #fitmama

Castlefitness is an online personal training platform. I am here to help you reach your goals. Be it getting ready for an upcoming competition or if you are just getting started.

I am dedicated to your success.

Operating as usual

#Workout
⬇️⬇️⬇️
7x Chest to bar pull ups
7x wall balls

7 rounds for time 🕓

#functionaltraining #pullup #backworkout #fitness #move #functional
#workoutday #burn #metabolic #sweat #mensphysique #menshealth #C2B #metcon #onlinetrainer #musclebuilding #lifestyle #sweatisfatcrying #motivation #gymtips #training #weightlifting #powerlifting #weighttraining

[10/26/20]   This killed me 😅
⬇️⬇️⬇️
1x Deadlift
1x Squat clean
1x Push press
1x Back squat
Complete 3 Rounds =1 sets
Do 5 sets.

#workout #mondaymotivation #movement
#barbell #barbellworkout #fitness #fitlife #goals #focus #results #leaneating #musclebuilding #lifestyle #sweatisfatcrying #gymtips #abs #fatloss #gaintrain #functionaltraining #crosstraining #menshealth

#workoutwednesday

200 meter run
🤸‍♂️🤸‍♀️
2 rounds of
10x clean to press
10x KB swing
10x box jumps

End with another 200m run
🏋️‍♂️🏋️‍♀️
Time cap 7min

#fitness #fitlife #workout #functionaltraining #fatloss #muscle #musclebuilding #lifestyle #sweatisfatcrying #motivation #gym #weighttraining #weightlifting #fitnessvideo #menshealth #transformation #body

#motivationmonday
⬇️⬇️⬇️⬇️⬇️⬇️⬇️

Start, just start. Your starting point and someone else's might be totally different. However if your waiting for thing to get better or wait for the right time, you are going to wait forever. Start today, start with one workout, one meal, one glass of water. That is all it takes to get momentum.

Let's get MOVING...
All I want is all you Got...

#fitness #fitlife #goals #focus #results #crossfit #outdoor #reebok #kettelbells #functionaltraining #bodyweightworkout #homeworkout #inspired #instadaily #weighttraining #musclebuilding #lifestyle #fitnessphotography #blackandwhitephotography #work

[09/23/20]   Still at it,trying to be better than yesterday. Are you?
If not, ask yourself these questions :

1.What's stopping you from improving?
2. What do you have to do today that will make you better than yesterday?
3. Why do you want to be better?

#workout #wordwednesday
#mondaymotivation #motivation #obstacletraining #southafrica #menshealth #outdoor #outdoortraining #ocr #functionaltraining #bodyweightworkout #grip #gripstrength #griptraining #ocrracer #athlete #lean #functionalmuscle

We have had a few sunny days in Cape Town, I took full advantage and got in some outdoor workouts. Something about training outside that really attracts me. Get out there, you'll feel great.
☀️☀️☀️

#ocr #functionaltraining #bodyweightworkout #grip #gripstrength #griptraining #ocrracer #athlete #outdoor #outdoortraining #workout #gym #instaworkout #instagood #instafit #instadaily #strengthtraining

[09/08/20]   Got a Kettlebell?

Here some swing variations to try out enjoy ✌🏼

#kettelbell #kettelbellswings #quads #kettelbellworkout #kettelbelltraining #workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #lean #musclebuilding #lifestyle #sweatisfatcrying #motivation #gymtips #training #weightlifting #powerlifting #weighttraining #menshealth #transformation #body

Handstand variations
⬆️⬆️⬆️
Take it slow...
Slow progress is still progress.
💪🏻💪🏻💪🏻
#gymnastics #handstand #HSPU #pushday #bodyweightworkout #homeworkout #covidworkout #onlinetrainer #musclebuilding #lifestyle #motivation #calastenics #muscle #musclebuilding #grow #technique #kipping #teacher #coach

A week ago I could not imagine doing one line through this course. One session with @tomcorefitness and a few tips later this feels comfortable. Looking forward to the next @thewarriorrace coming up.

#fitness #obstacletraining #southafrica #menshealth #outdoor #outdoortraining #ocr #functionaltraining #bodyweightworkout #grip #gripstrength #griptraining #ocrracer #athlete

Oh my sweet SUGAR 🍌🍨🍯🍇
#tastytuesday

You get sugar from different sources:
Honey
Fruit (fructose)
Refined sugar (sucrose) - bad but can be utilized if used correctly.

Is sugar bad for you?
No

Is to much sugar bad for you you?
Yes

Sugar in your diet is fine but it's the source that matters.
I get my sugar only from fruit and honey.

Even though the source is better it does not mean you can eat unlimited amounts.

See your fruits as your sweets (I know its not the same) however we were never meant to have such a surplus supply of sugar. Therefor fruits were our sweets.

Oky so now you know sugar is fine.

So when to eat sugar?

Best is post workout, with some protein.
The sugar will help transport the protein to the muscles that needs it. Best form of sugar I prefer a shake and fruit.

There is alot of science behind using sugar to your advantage. Before you want to eat sugar again just ask yourself

Am I going to be able to burn this in the next 1-2 hours?

If not don't have it because that will be stored as fat most of the time.

#nutrition #mealprep #eatbetter #excercise #foodaddict #sugar #sweet #sweettooth #nutritiontip #eatclean #eathealthyfood #healthyhabits #healthylifestyle #health #fitness #move #foodie #fitfood

Kettlebell swing variation.
Saw this swing on @kettlebellkings
Had to give it a go.

Felt me quads burning throughout this one 🔥🔥🔥

#workout #kettelbells #kettelbellworkout #fitness #fitlife #functionaltraining #lean #musclebuilding #lifestyle #motivation #muscle #musclebuilding #grow #technique #squattechnique #weighttraining #menshealth #transformation #body #training

[08/31/20]   Today's workout:
Pull day
KB alternating rows 4 sets 10 per side

Pull up/ chin ups
every 30seconds
5 weighted pull up/ chin up
Work for 5 min

#workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #pullup #grip #obstacletraining #motivation #muscle #musclebuilding #lifestyle #sweatisfatcrying #weightlifting #powerlifting #gymtips

This is something I struggled with for years..

Saying yes to every opportunity that comes your way.
📈
Saying yes to every social gathering.
🍩🍺
Saying yes to more responsibilities.

I stopped saying yes to everything and boom 🌋 I started to see progress.

Before saying yes to something ask yourself the following question?

Will this take me closer to my current goals, or it a distraction disguised as an opportunity?

Learn to say No, and you don't have to explain yourself.

#mondaymotivation #motivation #workout #word #quotes #qotd #fitnessphotography #blackandwhitephotography #instafit #instadaily #funfit #functionaltraining #barbell #squat #legday #training

Today's workout
💪🏻💪🏻💪🏻
Grip transitions 6 per side

OH KB carry 32kg for 60M

Double KB squat cleans x 6

Complete 5 rounds
💪🏻💪🏻💪🏻
#workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #bodyweightworkout #obstacletraining #southafrica #menshealth #transformation #body #lean #fitfam #obstacletraining #motivation #muscle #musclebuilding #lifestyle #sweatisfatcrying #weekendwarrior

#tastytuesday
It's almost impossible to eat right 100% of the time. I said almost 😉 it's still possible.
🍋🍌🍍🍓
One does however have to consider that everyone's day is different with various variables that affect meals and eating times. I am a firm believer that rather eat something than nothing. This however does not mean you should neglect your meal prep so you can rather just eat something.
🍋🍌🍍🍓
So what am I trying to say??
I'm saying be prepped and ready with all your meals, but also enjoy food if you feel like it. If you set your goals, you will no when you are due for a reward meal.

#enjoyfood #fitfood #foodfuel #foodie #nutrients #fitlife #eatbetter #healthylifestyle #health #fitness #fruit #picnic #enjoylife #livebetter #eatbetter

Not all days go according to plan.. But there will always be something you can take away from it.

#squatday #quads #legs #grow #muscle #musclebuilding #lifestyle #motivation #weightlifting #powerlifting #weighttraining #functionaltraining #blackandwhitephotography #gaintrain #lift #heavy #fitnessvideo #workout

A little real talk to start the week.
⬇️⬇️⬇️⬇️
You can't always predict what someone will do or say. They might come out at you with no real reason, looking for a argument. How you react to these situations is totally up to you.
⬇️⬇️⬇️⬇️
Don't let someone else's actions affect your reactions🤔. Emotions are just feelings that you can manipulate and use to your advantage if you have conditioned yourself to be in control. If your not in control of your emotions, be ready to be controlled by it.

#mondaymotivation #wordsofwisdom #happy #quotes #qotd #word #truth #emotionalintelligence #growth #progress #kaizen #fitness #fitlife #workout #gym #squat #quads #outdoor #outdoortraining #obstacles #ocr #obstacletraining

Great fun @obstacleworx yesterday.

#obstacletraining #southafrica #menshealth #transformation #body #lean #fitfam #outdoor #reebok #outdoortraining #nature #fitness #fitlife #workout #calastenics #bodyweightworkout #bodyweight #flyingmonkeys #pullup #grip

Another great day, also worked on my bench press to get it up to 150kg for one rep, and I got it.
Train with purpose and great things will happen..

#benchday #benchpress #chest #chestworkout #weightlifting #powerlifting #weighttraining #musclebuilding #lifestyle #fitnessphotography #fitnessvideo #PR #strength #training #capetown #southafrica

Thanks to @coach_kevin_anderson for the spot/support.

Today I am pleased. I have been working 8 weeks to get this lift. 200kg for 1 rep. I last lifted this weight when I was 20. Took a bit more work to get there than back then. Still pleased I can do it without straps, weight belt and knee straps.

#deadlift #musclebuilding #blackandwhitephotography #blackandwhite #fitnessphotography #fitnessvideo #PR #fitnessvideo #lightweight #legworkout #maxeffort #menshealth #legs #quads
#rawlifting #fitness #weightlifting #powerlifting #weighttraining #functionaltraining

When to walk away from something, someone or a situation:

1. It's dragging you down mentally and physically
2. It's not getting you closer to the life you want
3. It's cost is more than it's value
4. If it's against your value system

Next time when you are feeling out of control, take stock of your life and use these four points to guide you.

#thoughtfulthursday #wordsofwisdom #word #truth #motivation #listentolearn #fitness #fitlife #outdoor #hiking #capetown #nature #obstacletraining #trailrunning #cave #outdoortraining #training #trainingtips #gettfit #getitdone #mentor #online #calastenics #muscle #musclebuilding #lifestyle

⬇️⬇️⬇️
Doing the same thing week in, week out?
I also used to spend my time on things I knew I would like to do, and it was fine. Then I started doing new outdoor activities and loved it.

This made me meet new people and I now have more opportunities than I ever thought possible. Just from making one decision differently, my life's trajectory has changed.

Add some excitement to your life. Do something new this week. If you truly want change in your life, change your night time hobbies and how your spending your weekends. Hope this helps.

#quotes #qotd #fitnessphotography #blackandwhitephotography #instafit #instadaily #funfit #functionaltraining #bodyweightworkout #obstacletraining #southafrica #menshealth #transformation #body #ocr #obstacles #outdoor #outdoortraining

Hanging knee raise variations, check it out.
⬆️⬆️⬆️
#workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #lean #coreworkout #abs #sixpack #musclebuilding #lifestyle #weightlifting #weighttraining #strength #strengthtraining

What is a diet?

It's described as a group of food or foods a person habitually eat. It's also described as limiting certain foods to attain a certain goal.
🍋🍌🍍🥑🥒
You can either be on a diet for the rest of your life and let your weight yoyo up and down, or you can identify what types of foods will give you the most nourishment and stick to that. Then your not on a diet, but your diet consists of healthy food options. Make sense right?
🍊🍋🍌🍍🥝
Of course you have to reward yourself so there will be reward meals. If follow your healthy eating habits 90% of the time your results will stay consistent.
🥦🥬🌶️🥒🥜
It's not a diet, it's just a change of habits. Diets normally have a end date, healthy habits should be for life.

#nutrition #mealprep #eatbetter #food #fitfood #leaneating #nutritiontip
#eatclean #leaneating #diet #healthylifestyle #health #food #wellness #fitness #fitlife #fatloss #eatyourselftohealth #natural

Got two dumbells??
Give this combo a try.
Check it out
⬆️⬆️⬆️⬆️

#fitness #dumbell #dumbellworkout #blackandwhitephotography #fitnessphotography #fitnessvideo #workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #lean #musclebuilding #lifestyle #sweatisfatcrying #motivation #gymtips #training #weightlifting #powerlifting #weighttraining

Staying fit and healthy is not a punishment
. We have been conditioned by media and society that it's hard work to live a healthy lifestyle, where in fact it's hard work because they made junk food so accessible🥞🥯🍔🍟
Eat real food and move regularly, it's as easy as that. Say No to the junk and Yes to life. 🍌🥑🍅🥝🥦

#mondaymotivation #wordsofwisdom #happy #quotes #qotd #word #fitness #fitlife #fitnessphotography #weightlifting #powerlifting #weighttraining #musclebuilding #lifestyle #legs #legday #frontsquat #gaintrain #training #trainwithpurpose #gym #fitspiritional

#weekendworkout

4 Rounds
10 x sumo deadlift to high pull (can be done with a kettlebell)
10 x pull ups (ring rows or Trx rows will also work well)

Enjoy 💪🏻🏋️‍♂️🏋️‍♀️

#workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #lean #leaneating #strength #stronger #gettfit #weightlifting #powerlifting #weighttraining #musclebuilding #lifestyle #fitnessphotography #fitnessvideo

Stronger than yesterday.

💪🏻That's the mindset I start each day with.
This could be physically or mentally.
👍🏻 Do something everyday that makes you better.
💪🏻Compound that effort over time and the result will be amazing.
💪🏻Keep working, keep pushing and keep moving.

#thoughtfulthursday #wordsofwisdom #word #truth #motivation #listentolearn #fitness #fitlife #frontsquat #squat
#quotes #qotd #fitnessphotography #blackandwhitephotography #instafit #instadaily #funfit #functionaltraining #instafit

#workoutwednesday
Ever done a bear complex??
🐻(not so fluffy)

5 x deadlift
5 x hang clean
5 x push press
5 x front squat
5 x back squat
This is one set.

Do 4 sets with 2 min rest in between, use a moderate weight that you can perform all movements with.
Have fun 🐻🐻

#workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #lean #musclebuilding #lifestyle #motivation #muscle #musclebuilding #grow #technique #barbell #combo #weightlifting #powerlifting #weighttraining

Today's workout barbell row 8 sets 10 reps with 80kg.

#barbell #workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #bodyweightworkout #homeworkout #weightlifting #powerlifting #weighttraining #musclebuilding #lifestyle #backworkout

Today's high volume included #bentoverrow

#benchday
This was a heavy day.
Establish your three rep max (got to 135kg)
Then do 4 sets of max reps with 90% of max.
Be sure you have a spotter like @keagan075 to Bicep curl the weight up if you fail.

#chestworkout #fitness #benchpress #blackandwhitephotography #fitnessvideo #fitnessphotography #workout #gym #instaworkout #instagood #instafit #instadaily #funfit #functionaltraining #weighttraining #weightlifting #powerlifting

#thoughtfulthursday

See who you want to become. Write out what you want to be doing daily. Write out who you want to be seen as. And then start acting accordingly. It's really as simple as that.

DM me if your struggling with something related to
Fitness/training
Mindset
Diet

I will gladly assist.
💪🏻💪🏻

#fitnessphotography #fitlife #goals #focus #results #crossfit #musclebuilding #lifestyle #sweatisfatcrying #gym #gymtips #progress #kaizen #lean #instafit #instadaily #funfit #functionaltraining #bodyweightworkout #homeworkout #covidworkout #onlinetrainer

#workoutwednesday
#frontsquat
🏋️‍♀️🏋️‍♂️

Want to build bigger quads?
Do some front squats

Want to have more power in your clean?
Do some front Squats

I personally like the front squat and use it most weeks. Front squat are great for beginners aswell to help in keeping the back straight. The key is to keep your elbows as high as possible and automatically your chest will be up and back will be straight.

A common hindering for front Squats are tricep and lat mobility. Be sure to get those two groups flexible before attempting heavy lifts.

This workout was:
5 sets to establish 5 rep max then do 3 sets of 80% max reps.

Enjoy ✌🏼

#workout #gym #instaworkout #instagood #instafit #instadaily #quads #legs #grow #muscle #musclebuilding #lifestyle #sweatisfatcrying #motivation #gymtips #training #weightlifting #powerlifting #weighttraining #functionaltraining #blackandwhitephotography #gaintrain #lift #heavy

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41 Koorsboom Vredekloof
Brackenfell
7560
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