Trainingwithstef pty Ltd

Trainingwithstef  pty Ltd

Comments

Which country is this? I mean why this profile is only whites? Or mabey m jajarag this is for only whites?
Men only looks better as they mature in the correct manner 👌💪💪
Now with added extra parking 😉💪💪
Medication is not always the answer 👌
SteFIT TIPS OF THE WEEK, MONTH, Might BE BEST TIPS EVER!!!

1. Most back pain comes from weak glutes. The best glute exercises is and will always be deadlifts.
2. Most back pain also comes from weak spinal erectors that cannot maintain a specific position.
Deadlifts train the spine to remain stable while exposed to stupidly high shear forces, and thus making you Superman.
3. Chicks dig guys with strong powerful glutes
4. Guys dig chicks with strong powerful glutes
5. (Some) guys dig guys with strong powerful glutes
6. (Way more) chicks dig chicks with strong powerful glutes
7. Deadlifts are a total body exercise, working muscles from your toenails to your hair follicles.
8. It gives short guys a way to feel superior to tall guys.
9. It gives tall guys another reason to hate short guys.
10. No matter how many times you’ve done it, you can always do it better.
11. Increase strength all round.
12. Very few people qualify to be able to do a deadlift as the required mobility from the hips, thoracic spine and ankles is incredibly high. This means I’ll the be kept busy for a very long time teaching and fixing people who pull stuff like this.
13. Your testosterone will spike with each 1 rep max, roughly 13246% your regular walking around levels, which means you’ll be more likely to impregnate casual observers with nothing more than an icy stare, disrupt gang fights with your mere presence, and become the next supplier of Red Bull by bottling your urine.
14. Squats don’t have the same effect on the scapula and rotator cuff in terms of their stability and ability to withstand distraction forces. This makes deadlifting a great rotator cuff exercise, while requiring a lot from the lower body.
15. The most enjoyable things in life require triple extension from the hips, knees and ankles. In the most pure form, we could say deadlifts are Darwinian, rewarding those who have exceeded in developing strong hip extension capacity.
16. The endorphin release from 1 rep of deadlifts is on par with runner’s high, meaning you can get the same fix with 1/100 the amount of time investment, and you can wear way cooler clothes too.
17. I would argue with anyone that your lats are the most important muscle group in your body. Deadlifts work the hell out of them in multiple planes.
18. Every athlete can improve at almost every dimension of their sport by becoming better at deadlifting.
19. “My back is weak/sore” is a reason to do deadlifts, not a reason to avoid them.
20. No crunch could train the abs to work as hard or to become as hypertrophied as learning how to breathe and brace for a max pull.
21. Your back gets shredded!
22. Every pushing movement requires hip extension, whether you believe it or not. Hence deadlifting can increase your bench press.
23. Women can deliver babies easier by having control of the creation of intraabdominal pressure, a strong pelvic floor, and can survive the rigours of delivery with fewer soft tissue injuries by having a strong deadlift prior to third trimester, and those who are very strong prior to conception will likely deliver a baby that slaps the hell out of the doctor and changes their own diapers. That’s science.
24. No matter how awesome you think you are, you need to deadlift with chains.
25. Growth hormone release is at its’ highest following maximal resistance training exercise that encompasses the greatest amount of muscle mass.
26. If you’re a guy who has trouble adding muscle, heavy deadlifts will help you out due to the testosterone and growth hormone alterations, which play on muscle hypertrophy.
27. Sorry ladies, you don’t have enough testosterone to get big from doing heavy deadlifts alone. Female body builders need a lot more than heavy deadlifts to gain size.
28. Bruce Lee did deadlifts with Franco Columbu. Chuck Norris did the Total Gym with Christie Brinkley. That is why Chuck Norris is now a series of jokes, and why Bruce Lee is no joke.
29. Kim Kardashian went to Gunnar Peterson. He said she had to do deadlifts. Then she went to Tracy Anderson who said she didn’t have to do deadlifts. At that very point in time her series was renewed on television. Hence, deadlifts could have saved us from another season of “Keeping up with the Kardashians.” This is reason enough.
30. Short lifters can develop more strength due to higher degrees of torque through shorter levers, whereas taller lifters can develop more velocity due to higher bar speeds at the same relative speed if measured in degrees per second at the hip joint, due to their longer levers.
31. Chicks dig long levers.
32. Marathon runners need to do deadlifts to develop a kick and to improve velocity, efficiency, stride length, and sprinting power, all things important to running fast and to make your body more efficient.
33. Biceps are incredibly active during deadlifts, as they keep your elbow from distracting itself apart, and provide anterior shoulder stability. If you want arms, lift something heavy.
34. Deadlifting helps you p**p better. You want to p**p better. Trust me.
35. The development of intra-abdominal pressure helps train pelvic floor muscles and stimulate the colon to produce peristaltic wave contractions, which helps you to p**p. Told you.
36. Power and strength are the two defining characteristics that, when lost, determine function on old age. Losing power and strength limits your ability to do everything, from standing and sitting on the toilet to getting in and out of a car, to climbing stairs, and even breathing. Heavy deadlifts, when done properly, can help retain and even gain strength and power through the entire body, which improves functional outcome measures in old age, which promotes independence.
37. It’s totally more functional than anything you could ever hope to do on a bosu unless you could find a way to pull a max weight deadlift on a bosu — which is impossible.
38. To paraphrase Charlie Weingroff, a perfect deadlift is a mythical beast that you can’t really define unless you see one. It’s sort of like a unicorn. What is a unicorn? A horse with a horn sticking out of its’ head. What is a deadlift? A heavy-ass weight pull of the floor to standing. You’ll know a perfect one when you see it, and you really know an ugly one when you see it.
39. No other exercise has potential side effects like massive nose bleeds, reddened eyes, and possible projectile vomit.
40. Nothing builds muscle thickness and density more than heavy deadlifts. This feature is what gives people the long-yearned after “tone.”
41. Deadlifts have a greater affect on cardiopulmonary health than common cardio exercise, much in the same way that building a high-rise tower to withstand a 7.0 earthquake also helps prevent damage during a moderate windstorm.
42. Side raises with 15 pound dumbells won’t build deltoids in anywhere close to the same scale as when those same deltoids are screaming in your ear as they try to prevent your shoulders from ripping out of their sockets.
43. Contrary to popular belief, heavy deadlifts are not bad for your low back. Piss-poor deadlifts, be they heavy or light, are demonstrably destructive to your low back.
44. The ability to develop strength and stability through the lumbar spinal muscles is one of the primary factors in preventing lumbar discogenic issues, as it helps buffer shear forces the disc is exposed to, which if left unchecked could result in a bulge, herniation, or even spondylolisthesis.
45. Deadlifts build the strength and stability of lumbar spinal muscles.
46. Lifting heavy weights through a stable and static base of support lets the core muscles work a lot harder and become more stable than any unstable surface could ever hope for.
47. Crunches can’t work the entire core the way deadlifts can, nor can you ever look cool doing them. Also, you’re not relegated to the corner of the gym to do them. You get to hang out in the cool kids area.
48. A powerful deadlifter has the hip mobility necessary to do the splits.
49. If you expect your milkshake to bring all the boys to the yard, you’d better have some deadlifts under your belt to give them a reason to walk on the grass.
50. One of the only exercises that can develop depth and thickness to the upper traps and mid back is heavy deadlifts.
51. Fat burning capability is dependent on the metabolically active tissue, as well as the rate of activity within that tissue. By having extra muscle mass and by having it cranked up to high neural activity means you have a greater chance of burning fat and getting lean if you lift heavy.
52. I had clients deadlifting bodyweight after abdominal reconstructive surgery. This helps to reduce the risk that they may have any follow-up issues, and will reduce their risk of re-injury and more surgeries.
53. Max weight lifts help you see God. After each set you see a bright light, and are usually tempted to walk towards it. That’s what this guy did.
54. Sitting in the groove of a flawless deadlift is like being in the Matrix. It doesn’t feel real, and everything is kinda tinted green.
55. Seriously, why are you still reading this and not deadlifting?? Grab the bar and make like you’re in Oz and you got the top bunk.
OWN THAT WEIGHT!!!

Sent from Samsung Mobile

[email protected] Hi, we're a owner involved family training studio, our passion is health & fitness, we practice what we preach. We will show you what you should do to be fit, healthy and get results.

Let us help you reach your goals.

Operating as usual

31/12/2021

Eat while you can. Our TWS style "Hunger games" starts 10 January 2022

Join our 12 Week challenge

- Unlimited functional fitness sessions
- The ultimate StefFIT diet
- 4 x Assessments

Sign up now for only R2 397

T's & C's apply

Stunt actress credit: Monique Scheepers

Contact us:
Stefan: 083 280 9153
[email protected]
www.trainingwithstef.co.za
F: Trainingwithstef pty Ldt
IG: @trainingwithstef

26/12/2021

TODAY AND TOMORROW ONLY

BOXING DAY BARGAINS!
Trainingwithstef Personal Boxing Fitness:

*12 Month Agreement.*
•R850 p.p.per month (1x session per week)

*Month-Month Agreement.*
•R250 p.p.per session

Contact for more pricing options.

Monique Scheepers
083 378 3390
[email protected]
www.trainingwithstef.co.za

25/12/2021

Warm Christmas wishes from all of us here at Trainingwithstef.

"For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved."
John 3:16‭-‬17

Warm Christmas wishes from all of us here at Trainingwithstef.

"For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved."
John 3:16‭-‬17

17/12/2021

Movement is a celebration of what your body can do... Not a punishment for what you ate! KEEP ON MOVING!

Michael Smith Photography

Movement is a celebration of what your body can do... Not a punishment for what you ate! KEEP ON MOVING!

Michael Smith Photography

15/12/2021

2021 Trainingwithstef pty Ltd Highlights!
We wish you all a Merry Christmas and a prosperous and blessed New Year! Stay safe during the festive season and we'll see you all again on 10 January 2022

14/12/2021

Boot Camp Race #3 2021

"To get the results you want, you don't have to be extreme, just consistent." - unknown

A big THANK YOU goes out to Michael for capturing amazing moments at our race.
Michael Smith Photography

Boot Camp Race #3 2021

"To get the results you want, you don't have to be extreme, just consistent." - unknown

A big THANK YOU goes out to Michael for capturing amazing moments at our race.
Michael Smith Photography

08/12/2021

13 Holiday Health Benefits

Did you know that the holidays are scientifically proven to be good for your health?

So many of the traditions—from putting up Christmas decorations to singing Christmas carols can have a positive effect on your mental and physical well-being.

1. Putting up Christmas decorations boosts your mood.
2. Buying gifts reduces your blood pressure.
3 And receiving gifts makes you happier, too.
4 Caroling is good for your heart.
5 Your Christmas tree can destress you.
6 Family mealtimes reduce obesity.
7 Watching cheesy holiday movies makes you feel jolly.
8 Resolutions keep you in shape.
9 Family traditions boost self-esteem.
10 Playing Christmas Eve games keeps your mind sharp.
11 Getting it on boosts your immunity.
12 Holiday naps improve brain power and heart health.
13 Laughter lowers blood pressure and cholesterol.

Go read the full article for an extensive list of health benefits the festive season can offer
https://bestlifeonline.com/holiday-health-benefits/

13 Holiday Health Benefits

Did you know that the holidays are scientifically proven to be good for your health?

So many of the traditions—from putting up Christmas decorations to singing Christmas carols can have a positive effect on your mental and physical well-being.

1. Putting up Christmas decorations boosts your mood.
2. Buying gifts reduces your blood pressure.
3 And receiving gifts makes you happier, too.
4 Caroling is good for your heart.
5 Your Christmas tree can destress you.
6 Family mealtimes reduce obesity.
7 Watching cheesy holiday movies makes you feel jolly.
8 Resolutions keep you in shape.
9 Family traditions boost self-esteem.
10 Playing Christmas Eve games keeps your mind sharp.
11 Getting it on boosts your immunity.
12 Holiday naps improve brain power and heart health.
13 Laughter lowers blood pressure and cholesterol.

Go read the full article for an extensive list of health benefits the festive season can offer
https://bestlifeonline.com/holiday-health-benefits/

Photos from Trainingwithstef  pty Ltd's post 06/12/2021

Boot Camp Race #3 was a great success!

Strength, endurance and strategic planning helped the contestants accumulate as many points as they could, until the very last minute. 3 Hours of motivated hard work saw an average of 1500 calories per person burnt. Cloudy weather, a cool breeze, high fives, loud cheers and sweaty shirts made the atmosphere electric and the race all the more dramatic! Well done to everyone that competed.

Our Boot Camp Race #3 WINNERS:

1st: Marisa - R2000 Cash & 1 Year Free Unlimited Boot Camp.
2nd: Teann - 1 Year Free Unlimited Boot Camp .
3rd: Roenique - 1 Year Free Saturday Boot Camp sessions.

Trainingwithstef hopes you are ready start planning your training schedule for the next Race #4 in March 2022.

25/11/2021

Boxing Fitness Black Friday Deal for 2022

R400pm = 2x group sessions per week.

Ts & Cs Apply

Monique Scheepers
083 378 3390
[email protected]
www.trainingwithstef.co.za

Boxing Fitness Black Friday Deal for 2022

R400pm = 2x group sessions per week.

Ts & Cs Apply

Monique Scheepers
083 378 3390
[email protected]
www.trainingwithstef.co.za

09/11/2021

TrainingWithStef Personal Boxing Fitness:

*12 Month Agreement.*
•R850 p.p.per month (1x session per week)

*Month-Month Agreement.*
•R250 p.p.per session

Contact for more pricing options.

Monique Scheepers
083 378 3390
[email protected]
www.trainingwithstef.co.za

#trainingwithstef #stefit #functionalfitness #bootcamp #personaltraining #weightlifting #boxingfit #boxingfitness #bodyassesment #twsdiet #theultimatetwsdiet #functionalfitnesstrainer #bootcamptrainer #bootcampinstructor #kettlebeltraining #spinning #hiit #highintensityintervaltraining #fitness #outdoorbootcamp #sweat #workout #functionalnutrition #strengthtraining #grouptraining #weightloss #prenatalfitness #postnatalfitness

TrainingWithStef Personal Boxing Fitness:

*12 Month Agreement.*
•R850 p.p.per month (1x session per week)

*Month-Month Agreement.*
•R250 p.p.per session

Contact for more pricing options.

Monique Scheepers
083 378 3390
[email protected]
www.trainingwithstef.co.za

#trainingwithstef #stefit #functionalfitness #bootcamp #personaltraining #weightlifting #boxingfit #boxingfitness #bodyassesment #twsdiet #theultimatetwsdiet #functionalfitnesstrainer #bootcamptrainer #bootcampinstructor #kettlebeltraining #spinning #hiit #highintensityintervaltraining #fitness #outdoorbootcamp #sweat #workout #functionalnutrition #strengthtraining #grouptraining #weightloss #prenatalfitness #postnatalfitness

08/11/2021

Comfort will lead you nowhere. Appreciate the pain. It's the hard way but it will lead you to better results.
-Unknown

There is a lot not to miss out on at the moment. Anything from Black November Deals to a Bootcamp race with a cash prize an so much more. Contact us now for more information

Contact us:
Stefan: 083 280 9153
[email protected]
www.trainingwithstef.co.za
F: Trainingwithstef pty Ldt
IG: Trainingwithstef pty Ltd

Comfort will lead you nowhere. Appreciate the pain. It's the hard way but it will lead you to better results.
-Unknown

There is a lot not to miss out on at the moment. Anything from Black November Deals to a Bootcamp race with a cash prize an so much more. Contact us now for more information

Contact us:
Stefan: 083 280 9153
[email protected]
www.trainingwithstef.co.za
F: Trainingwithstef pty Ldt
IG: Trainingwithstef pty Ltd

Photos from Trainingwithstef  pty Ltd's post 05/11/2021

BLACK NOVEMBER DEALS FOR 2021

*Per Person*
3 months -35% R 1 980 (save R 1 080)
6 months -45% R 3 366 (save R 2 754)
12 months -50% R 6 633 (save R 6120)

Join us now and get discounted rates PLUS....
•NEW Members Get November & December 2021 FREE when you join & make full payment before the 28 November 2021 while
•EXISTING Members on Paym8 get to extend their current agreements with no price increase!

That's another GREAT saving!

#Offer_Ends 28 November at 00:00

T's & C's Apply

Contact us:
Stefan: 083 280 9153
[email protected]
www.trainingwithstef.co.za
F: Trainingwithstef pty Ldt
IG: @trainingwithstef

Photos from Trainingwithstef  pty Ltd's post 04/11/2021

❗ENTER NOW❗

We end our Weekend Warrior Series 2021 with Boot Camp Race #3.
Invite all your friends and join us as we battle it out for a bottle of CASH.
You have 3 hours to score as many points as possible by doing what you're good at.
Run, Tyre Flips, Battle Ropes, Sn**ch or Push/Pull-Up's.

083 280 9153
[email protected]
Wolwespruit Park, Erasmuskloof.

04/11/2021

About Ketogenic dieting

When you drastically cut carbs from the diet, the body makes ketones. Ketones are molecules that are normally made by the liver and used by the body as an energy source instead of using carbs when carb intake is low. The end-goal of a ketogenic diet is to induce ketosis: a metabolic state where your body switches from using glucose (sugar) as energy to using ketones. Studies have shown that the brain, which normally uses glucose for energy, can use ketone bodies as an alternative fuel. Ketones also have an appetite-suppressing effect, thus helping with weight loss.

But without a doubt most people go keto for weight loss and there is some evidence of quicker weight loss when on this diet. Ketogenic diets may accelerate the start of weight loss. Weight loss comes from a decrease in the amount of energy eaten each day. This is because of feeling fuller from eating large amounts of fat and protein.

Once the levels of ketones in the blood rise and you enter ketosis, this is accompanied by the so-called ‘Keto Flu’: dry mouth, increased urination, and bad breath. Nausea, dehydration, fatigue, and low blood sugar are often reported. Since fiber-rich carbs are restricted, gut troubles like constipation are also common and this is why loads of fiber and green veg is crucial. Also, since many vegetables and most fruit are limited, there is a concern that too little nutrients are consumed.

While fats like nuts, avos, olives and their oils are good for us, you need to eat so much fat on a ketogenic diet that the wrong fats might be eaten too. Be careful of this and always choose the right fats when on the ketogenic diet.

Just as ketogenic diets and starvation make ketones in the body, so, too, can exercise. Prolonged physical exercise when done in a fasting state can stimulate ketones when the body breaks down fat stores for energy.

While there is some evidence to support the ketogenic diet in athletes, other research doesn’t show any benefit or even negative effects. Positive benefits include reduced fatigue and increased weight and fat loss, both of which can improve endurance. Negative effects such as poor concentration and low glucose stores, which may hinder both endurance and power/strength training, is also common. And if you aren’t eating enough energy to match your high energy needs when training, breakdown of muscle may occur as the body breaks down the amino acids to make glucose.

For more information on a Keto diet as a quick fix contact us:

Stefan 083 280 9153
[email protected]
www.trainingwithstef.co.za
Wolwespruit Park, Erasmuskloof

About Ketogenic dieting

When you drastically cut carbs from the diet, the body makes ketones. Ketones are molecules that are normally made by the liver and used by the body as an energy source instead of using carbs when carb intake is low. The end-goal of a ketogenic diet is to induce ketosis: a metabolic state where your body switches from using glucose (sugar) as energy to using ketones. Studies have shown that the brain, which normally uses glucose for energy, can use ketone bodies as an alternative fuel. Ketones also have an appetite-suppressing effect, thus helping with weight loss.

But without a doubt most people go keto for weight loss and there is some evidence of quicker weight loss when on this diet. Ketogenic diets may accelerate the start of weight loss. Weight loss comes from a decrease in the amount of energy eaten each day. This is because of feeling fuller from eating large amounts of fat and protein.

Once the levels of ketones in the blood rise and you enter ketosis, this is accompanied by the so-called ‘Keto Flu’: dry mouth, increased urination, and bad breath. Nausea, dehydration, fatigue, and low blood sugar are often reported. Since fiber-rich carbs are restricted, gut troubles like constipation are also common and this is why loads of fiber and green veg is crucial. Also, since many vegetables and most fruit are limited, there is a concern that too little nutrients are consumed.

While fats like nuts, avos, olives and their oils are good for us, you need to eat so much fat on a ketogenic diet that the wrong fats might be eaten too. Be careful of this and always choose the right fats when on the ketogenic diet.

Just as ketogenic diets and starvation make ketones in the body, so, too, can exercise. Prolonged physical exercise when done in a fasting state can stimulate ketones when the body breaks down fat stores for energy.

While there is some evidence to support the ketogenic diet in athletes, other research doesn’t show any benefit or even negative effects. Positive benefits include reduced fatigue and increased weight and fat loss, both of which can improve endurance. Negative effects such as poor concentration and low glucose stores, which may hinder both endurance and power/strength training, is also common. And if you aren’t eating enough energy to match your high energy needs when training, breakdown of muscle may occur as the body breaks down the amino acids to make glucose.

For more information on a Keto diet as a quick fix contact us:

Stefan 083 280 9153
[email protected]
www.trainingwithstef.co.za
Wolwespruit Park, Erasmuskloof

Photos from Trainingwithstef  pty Ltd's post 02/11/2021

❗ENTER NOW❗
We end our Weekend Warrior Series 2021 with Boot Camp Race #3.
Invite your friends and join us as we battle it out for a bottle of CASH.
You have 3 hours to score as many points as possible by doing what you're good at.
Run, Tyre Flips, Sn**ch or Push/Pull-Up's.

083 280 9153
[email protected]
Wolwespruit Park, Erasmuskloof.

01/11/2021

...Shame...

The Christmas decorations are up in all the malls and you're still not following your 12 week diët.

Now you have to get in contact with us for our "Quick Fix" plan.

Hurry, before it's too late!

083 280 9153
[email protected]
www.trainingwithstef.co.za

15/10/2021

'Work on your weaknesses until they are your strengths, and work on your strengths until they are second nature.'
- unknown

Your first session is FREE.

Contact Stefan : 083 280 9153 [email protected]a
www.trainingwithstef.co.za

'Work on your weaknesses until they are your strengths, and work on your strengths until they are second nature.'
- unknown

Your first session is FREE.

Contact Stefan : 083 280 9153 [email protected]
www.trainingwithstef.co.za

12/10/2021

THIS IS IT!
11 Weeks and counting down.

Don't get upset with the results you didn't get from the workout you didn't do!

You are still welcome to join the Challenge!

- Unlimited functional fitness sessions
- The ultimate StefFIT diet
- 4 x Assessments
- Fun yourself Fit

Sign up now for only R1 980

T's & C's apply

Contact Stefan : 083 280 9153 [email protected]
www.trainingwithstef.co.za

THIS IS IT!
11 Weeks and counting down.

Don't get upset with the results you didn't get from the workout you didn't do!

You are still welcome to join the Challenge!

- Unlimited functional fitness sessions
- The ultimate StefFIT diet
- 4 x Assessments
- Fun yourself Fit

Sign up now for only R1 980

T's & C's apply

Contact Stefan : 083 280 9153 [email protected]
www.trainingwithstef.co.za

24/09/2021

9 INTERMITTENT FASTING MISTAKES AND HOW TO AVOID THEM (part 1)

1. STARTING OFF DRASTICALLY

Starting off drastically is one of the biggest mistakes you can make. Make sure you do your research first and understand exactly what IF is, what it takes to fast correctly for the best results, and when and what to eat and drink.

2. NOT CHOOSING THE RIGHT PLAN FOR INTERMITTENT FASTING

You’re ready to start IF and have grocery shopped for whole foods but you haven’t chosen the IF plan that will set you up for success. Choose the correct IF method for your level of wellness, fitness and dietary requirements. The most popular method is 16/8 hours. Slowly adjust your routine until you comfortably reach the desired time window. Considering your daily schedule is also important.

Inconsistent fasting will not give you the results you are aiming for.

3. EATING TOO MUCH IN YOUR FASTING WINDOW

One of the reasons people choose to try IF is that the reduced time available to eat means consuming fewer calories. However, some people will eat their usual number of calories in the span of the fasting window. This may mean that you will not reach your goals

4. EATING THE WRONG FOODS IN YOUR FASTING WINDOW

The IF mistake of eating the wrong foods runs hand in hand with overeating. If you have a fasting window of 6 hours and fill it with refined, fatty, or sugary foods, you are not going to feel well at all.

Eat nutritious whole foods, lean proteins, healthy fats, nuts, legumes, unrefined grains, and wholesome fruits & veggies.

Need help? You know who to call...
Contact Stefan : 083 280 9153 [email protected]
www.trainingwithstef.co.za

#trainingwithstef #stefit #functionalfitness #bootcamp #personaltraining #weightlifting #boxingfit #boxingfitness #bodyassesment #twsdiet #theultimatetwsdiet #functionalfitnesstrainer #bootcamptrainer #bootcampinstructor #kettlebeltraining #spinning #hiit #highintensityintervaltraining #fitness #outdoor #outdoorbootcamp #sweat #workout #functionalnutrition #strengthtraining #grouptraining #weightloss #prenatalfitness #postnatalfitness

9 INTERMITTENT FASTING MISTAKES AND HOW TO AVOID THEM (part 1)

1. STARTING OFF DRASTICALLY

Starting off drastically is one of the biggest mistakes you can make. Make sure you do your research first and understand exactly what IF is, what it takes to fast correctly for the best results, and when and what to eat and drink.

2. NOT CHOOSING THE RIGHT PLAN FOR INTERMITTENT FASTING

You’re ready to start IF and have grocery shopped for whole foods but you haven’t chosen the IF plan that will set you up for success. Choose the correct IF method for your level of wellness, fitness and dietary requirements. The most popular method is 16/8 hours. Slowly adjust your routine until you comfortably reach the desired time window. Considering your daily schedule is also important.

Inconsistent fasting will not give you the results you are aiming for.

3. EATING TOO MUCH IN YOUR FASTING WINDOW

One of the reasons people choose to try IF is that the reduced time available to eat means consuming fewer calories. However, some people will eat their usual number of calories in the span of the fasting window. This may mean that you will not reach your goals

4. EATING THE WRONG FOODS IN YOUR FASTING WINDOW

The IF mistake of eating the wrong foods runs hand in hand with overeating. If you have a fasting window of 6 hours and fill it with refined, fatty, or sugary foods, you are not going to feel well at all.

Eat nutritious whole foods, lean proteins, healthy fats, nuts, legumes, unrefined grains, and wholesome fruits & veggies.

Need help? You know who to call...
Contact Stefan : 083 280 9153 [email protected]
www.trainingwithstef.co.za

#trainingwithstef #stefit #functionalfitness #bootcamp #personaltraining #weightlifting #boxingfit #boxingfitness #bodyassesment #twsdiet #theultimatetwsdiet #functionalfitnesstrainer #bootcamptrainer #bootcampinstructor #kettlebeltraining #spinning #hiit #highintensityintervaltraining #fitness #outdoor #outdoorbootcamp #sweat #workout #functionalnutrition #strengthtraining #grouptraining #weightloss #prenatalfitness #postnatalfitness

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Trainingwithstef @ Wolwespruit Park
Join me for #BoxingFitness Trainingwithstef  pty LtdPersonal Training - R200p.sWhatsapp Monique for more info: 083 378 3...
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320 The Hillside Street
Pretoria, 0081

Latest technology in permanent hair removal. Pain free and proven results. � 320 The Hillside Street, Pretoria

Burgundy TT -Pty Ltd Burgundy TT -Pty Ltd
Pretoria, 0002

Burgundy is an online company whose focus is on image. Quality is a standard we uphold with pride at all times. Fashion/Beauty/Lifestyle

La Vida Beautyful  slimming / health & beauty clinic La Vida Beautyful slimming / health & beauty clinic
236 Roos Street, Meyerspark,
Pretoria, 0184

lipogon lab series sculpt body, laser slimming/nails/ waxing/ tinting /facials/makeup/massages/ lipo laser / fir sauna/ fradic/sunbed/microcurrent/ health coach/ personal trainer/ truvy products

Lady Nails Lady Nails
1189 Cunningham Ave, Waverley
Pretoria, 0186

Nails are my passion. I love doing it.

Beau-Ternity and Airbrush make-up Beau-Ternity and Airbrush make-up
17 Isabel Ave Kilnerpark
Pretoria, 0186

Unwind in a relaxed cozy salon atmosphere. Where you will be pampered.....

Jean bare Annlin Skincare Salon Jean bare Annlin Skincare Salon
660 3rd Road, Montana
Pretoria, 0182

Jean baré is a South African, medically orientated skincare range that has been in existence for over 24 years and is still growing!

FEMME Beauty & Nails FEMME Beauty & Nails
778 Jacqueline Drive, Garsfontein
Pretoria, 0081

Beauty & Nail Salon

Jewels of Africa Jewels of Africa
Tshwane ZA
Pretoria, 0187

Embracing African beauty, acknowledging diversity while staying true to our roots...proudly African

Follicle Follicle
203 Lynnwood Rd
Pretoria, 0181

Follicle-On site and In salon hair, make up, male grooming, skincare, nails, PR, Marketing, photography & events!

Herbalife Wellness Coach Herbalife Wellness Coach
Burger, Rachel De Beer Str
Pretoria

Most amazing brand called HERBALIFE On this page you will find motivation, nutrition tips, health goals, weight management information, etc .

Earth Ocean Hair And Beauty Spa Earth Ocean Hair And Beauty Spa
286 Ben Viljoen Street, Pretoria North, Habby Hyper Shop 4
Pretoria, 0182

Health and Beauty Spa

Sante Oils Sante Oils
Pretoria

THE NATURAL FORCE IS STRONG IN THIS ONE... Harnessing Natures Gift by bringing you the Holy Grail of well-being, that will echo through the ages...