Fitness

What is Jiu Jitsu?

Jiu jitsu was used as the battlefield art by the Japanese samurai warriors, which provided them with the ability to fight effectively even when they had to be on foot and were disarmed.


Fitness

What are the most powerful chest workouts?

If you are into building your chest, know that there are a wide range of chest workouts you can try to make your chest days interesting. Following are some of the most powerful chest workouts that will help you grow a stronger and bigger chest:


Health Fitness Nutrition

Creating a Diet Plan for Yourself

If you are one such individual looking to take that step towards staying healthy, here are some really useful tips to create a diet plan for yourself:


Health Fitness

How Much Gym Time to Lose Weight?

When it comes to losing weight in a healthy manner, hitting the gym is one of the primary solutions, and the inclusion of both weight training and cardiovascular exercises in your workout routines is key to achieve your weight loss goal. But, if there is one question that most gym goers struggle to find the answer is, how much gym time should I put in for weight loss?

Woman Smiling while Exericising

Health Fitness

How Much Gym Time to Lose Weight?

When it comes to losing weight in a healthy manner, hitting the gym is one of the primary solutions, and the inclusion of both weight training and cardiovascular exercises in your workout routines is key to achieve your weight loss goal. But, if there is one question that most gym goers struggle to find the answer is, how much gym time should I put in for weight loss?

Woman Smiling while Exericising

Fitness Health

How the Gym Can Help Reduce and Manage Stress

You’ve had a long day at work; right from missing that forgetting that important work file at home, the heavy traffic on your way to work, a heated argument with your colleague, to your laptop crashing unexpectedly, your stress level will be at its peak by this time. How should you relieve this stress?


Fitness Weight Loss

Does Sweating More Mean More Weight Loss?

You are at the gym, and as always, you follow your personal trainer’s instructions and complete 30 to 45 minutes of cardio, between treadmill, cycling, and cross-trainer. At the end of your workout, you find yourself drenched in sweat, and your immediate thought would be that your body has burnt a lot of fat, which will eventually translate into weight loss. But, is this really true? Does the amount of sweat on your body after your workout sessions translate into weight loss?


Weight Loss Health Fitness

What are Ways you can Increase Your Stamina?

Do you get really tired running after your toddler around your house? Do you feel breathless after that 10-minute treadmill session at the gym? Is it really taxing to take a short walk? All of these are clear indications of poor stamina and fitness. If you want to be able to do these activities without facing too much trouble, you need to look for some effective techniques on how to increase stamina.


Fitness Weight Loss Health

Ways to Prevent Holiday Weight Gain

How many times have you noticed an increase in your weight right after the holidays?

Here are some effective ways to stop gaining weight during the holidays:


Fitness Weight Loss Health

Tips to Workout During the Summer Heat

Regardless of the type of exercise you like to engage in to get that beach body, running, hiking, biking, swimming, or anything else for that matter, everything only gets harder in the heat. So, here are a few tips to workout during the summer heat:


Fitness

Best exercises to help improve your agility

Agility training is one of the best ways to improve your athletic performance. It will help you move quicker and with better control, you’ll increase cardio fitness levels, enhance balance and develop stronger mind/body connection too.

Balancing on One Foot in Body Balance

Fitness Health

Does High Intensity Interval Training (HIIT) Really Reverse Signs of Ageing?

High-Intensity Interval Training (HIIT) has been suggested to reverse signs of ageing at the cellular level.

Women Smiling while Exercising Together

Fitness

The Benefits of Functional Training for Sports Performance

Functional training has many benefits; not only does it improve overall sports performance, but it’s a great way to help you reach your unique fitness goals. This type of training is geared toward your specific needs, making it a great benefit for any individual – regardless of your fitness level.


Fitness Weight Loss

Barbells vs Machines

Modern day gyms are packed full of high-tech machines that allow members to achieve full body workouts without having to go within five feet of a single bar, plate or dumbbell.


Fitness Health

3 Great Exercises for Busy Moms

Busy moms can easily feel overwhelmed, sleep deprived and often negative when it comes to exercise. But we have a few great exercises for moms that they can fit into their schedule. And best of all? They can be done with a stroller!

 


Fitness Weight Loss Health

Focusing on Health and Fitness for a Productive Workforce

Health and fitness is undoubtedly very important in our daily lives, but people often forget just how beneficial it can be to support a productive workforce.


Ramadan fitness: How to gain muscle while fasting

Your health goals do not have to take a back seat during this month. Here’s how


Fitness

All you need to know about Delayed onset muscle soreness

Whilst some people hate it with a passion, others will deliberately quest to achieve Delayed onset muscle soreness following their workout, wearing it as a badge of honour and using it as an indication that they are indeed working out hard enough.


Train well Eat well Live Better

Whilst one of the top goals for all gym goers both male and female is to look better in the buff, there are many less decorative and more significant reasons as to why anybody would want to spend their days moving more and eating well.

 


Fitness Health Weight Loss

Why you Should Try Resistance Training?

Some people look to endless hours of pavement pounding in an attempt to burn off those love handles and look better naked whilst others will diet themselves into the ground however, it truly is all about the iron if you are looking to change the way you look and perform.


Fitness Weight Loss

Personal Training at GymNation

Going to the gym isn’t easy by yourself. For many of us it becomes a mental battle to either get out of bed an hour early and hit the gym or a battle to resist the temptation of skipping the gym and going home to the couch at the end of a long day at work. Personal Trainers can make your fitness journey a whole lot easier....


Fitness

DEADLIFT BASICS: ALL YOU NEED TO KNOW TO MASTER THIS MOVE

We love this power-packed exercise as it’s great for strengthening all the muscles down the back of your body, building core strength and improving posture. It can also work wonders for athleticism, as building strong posterior muscles is key to helping you move faster during cardio training.


Fitness Health

Dance Yourself Fit

This blog looks into the benefits Dance forms of Exercise can have on fitness and dos the health of your brain. For many years scientists thought that once the brain was fully formed and at capacity that was it, from then on it slowly degenerated. Modern research shows that throughout your life the brain has the ability to adapt and regenerate - so could a dance workout could be the perfect setting?


Fitness

GYMNATION PT Kate Austin on her incredible Olympia win

A GYMNATION personal trainer is still pinching herself after success at the biggest event in bodybuilding. Kate Austin recently took home the amateur women’s physique prize at the prestigious Olympia in Las Vegas – four years after retiring from the sport.


Health Fitness

5 Steps to getting the most mental health benefit from your workouts

Exercise is one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.


Fitness Health

COOLDOWNS – THE LOW DOWN

Cooldowns come in a variety of shapes and sizes, ranging from a quick stretch to full dynamic slowing down of moves similar to the ones you were doing during the session. In general, there are two types of cooldown: passive and active.


Fitness Member Stories

Bodybuilding with a Bodyguard | Q&A with Personal Trainer Ty Kubiak

Former bodyguard and high-performance personal trainer, Ty Kubiak provides insight into his training techniques. 

Book a FREE Personal Training consultation session with Ty.


Fitness Health

To roll or not to roll

Learn more about foam roll and the benefits. There are several different types of foam roller, ranging from one solid piece of foam, to hollow tubes with lumps and bumps emerging from the outer foam, and even rechargeable vibrating ones. 


Fitness Member Stories

Personal Trainer Kyle Evans Explains High Intensity Functional Training (“HIFT”)

In this blog, Kyle Evans, one of GYMNATION’s high performance Personal Trainers, provides an insight into his unique style of training which he terms High Intensity Functional Training (“HIFT”), developed throughout a career as a provincial, multi discipline, South African sportsman.


Fitness Weight Loss

FOCUSING ON FAT-LOSS | WHERE DOES THE FAT GO?

Ever wonder what happens to those extra pounds you’re trimming? The answer might surprise you.


Fitness

WHAT IS THE BEST ABS WORKOUT? CRUNCH VS PLANK

They are the two most popular core training moves, but do they produce the same results? We put the crunch and the plank to the test.


Fitness Weight Loss

Lose the Mummy Tummy!

It takes 9 months for you to grow a tiny human being within your abdominal walls, changing every inch of your body in the process. This blog post looks at how to reverse the dramatic physiological and hormonal changes.


Fitness Weight Loss

8 reasons why women should lift weights

There is a huge misconception held among many women that weightlifting will turn women  ‘hench’. This is not the case, and it is this myth which often prevents women getting the results they want as they live in fear of the free weights area. So let's look at 8 reason why women SHOULD lift weights.


Fitness Nutrition

How Fast Should You Be Gaining Mass?

If you are a fitness enthusiast who just started training, you’ll notice mass gains rather quickly.  But gains can slow down over time, so it’s important to know just how much healthy mass you can expect to gain, and how to achieve the best results.


Fitness Health

Do I Really Need to Stretch Before Training?

We all know that stretching is important, especially for athletes and people who regularly do fitness training. We take a closer look at the benefits of stretching, and whether it’s necessary to stretch before and after each workout session.


Fitness

5 Rules for Safe Exercising During Pregnancy

Exercising when pregnant is not only possible, but it can be fun and effective too. Here are five great tips for pregnancy exercises


Exercise and mental health, the undoubted connection

Put simply, it really does pay to hit the gym for a broad collection of reasons however, one of the slightly less eminent benefits of working out is mental health. Mental health can be one of those sensitive subjects where most people choose to disregard the issue altogether.


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