Archive Monthly Archives: March 2016

Healthy Hot Salsa

I hope you all had a great Easter holiday! I made this salsa on the weekend and I thought it turned out really well; Spicy with a bit of sweetness, so I want to share it with you! Here’s my healthy Hot Salsa recipe:

2 small onions
2 cloves of garlic
1 medium sized green chilli
4 big tomatoes
splash of balsamic vinegar
splash of pomegranate molasses




Chop the onions, garlic and chilli and fry together in olive oil till the onion starts to get colour. Add olive oil as you go if it sticks too much in the pan. Chop the tomatoes, put in and fry till soft. Add a splash of balsamic vinegar and pomegranate molasses to taste and salt to bring out the flavours. Tada – Now you have a Hot salsa to eat with your steak.


Why everybody should do more hangs!

Are you incorporating hangs in your training?

I strongly recommend everybody to include hangs in their workout regime. The benefits are endless and for many different goals too!

There are a bunch of different types of hangs and the one I’d like to talk more about in this post is the passive hang. By a passive hang I mean not just keeping the shoulder area passive but the rest of the body as well.

Passive hangs are great to improve grip strength. Holding on to a bar or rings with your whole body hanging off the floor can be hard for your hands but the more you do it the better your grip strength gets.

Passive hangs are great to open up the shoulders. When doing hangs with a completely passive shoulder you stretch muscles around the shoulder and shoulder blade in flexion. The passive hang stretches muscles like latissimus dorsi, pectoralis and serratus anterior (note this will feel very different depending on the person due to different tightness) and can give great relief on the lower back!





Passive hangs will decompress your spine. With the long hours of sitting and standing we do today the spine gets compressed, which can lead to a tight and immobile spine. With regular passive hangs you can improve your spine mobility!

Once you can do a passive hang for 60 seconds you can now start exploring other types of hangs that are more challenging for the grip, that strengthens the latissimus dorsi muscle, that strengthens the shoulder blade retraction and much more.

Start doing hangs today and you will shorten the time to your first front/back/side levers, increase weights in the 3 main lifts; deadlift, squat andbench press, better your posing technique on stage and decrease risk of injuries!

Get hanging today!

Not sure how to do this?

Get in contact with us for a free consultation!


Happy hanging!


Stretching ain’t stretching!

Mobility is important for everyone – whether you just want to move better in general, or whether your lifting suffers because you can’t get into the right positions.
Both Fanny and I have spent a lot of time trying to solve the problem of mobility for ourselves and our clients, and in the past couple of years we’ve seen huge success blending gymnastics techniques and weights training with traditional stretching and mobilisation.
Here’s the problem, though – most people don’t really understand stretching.

Most don’t realise this, but stretching does not actually change the length of the muscle!

Instead, it alters the interaction between the nervous system and the muscle. Bundles of muscle fibres are controlled by a nerve, which controls when the muscle fibre bundle contracts and relaxes. This nerve is being fed information from sensors that exist within the muscles and joints, as well as from other parts of the nervous system. This helps create safe and fluid movements in coordination with other muscle bundles.





There are protective mechanisms in place that prevent movements into extremes of range of motion around a given joint – sensors that exist within a motor unit that report back information to the nervous system about the current state of stretch and tension on the muscle. When this becomes too far out of the comfortable range, these sensors engage the nervous system and it in turn prevents the muscle from moving beyond a certain range.


Stretching, massage, foam rolling (self-myofascial release) and movement in general can all alter what the system perceives as threatening or irregular. This is one reason why training through a full range of motion when you  use weights is really important, and can improve more than just strength and muscle size – it actually improves mobility (as well as strength in the extremes of range).


This means that there are multiple ways you can attack improving mobility – weight training, mobilisation drills and stretching in its various forms are all legitimate methods that can be combined to produce a result!


It’s also a big reason why the term “musclebound” is total BS! There are plenty of muscular individuals who display amazing flexibility – even pro bodybuilders!


Jon Call, AKA Jujimufu


Big Ron Coleman, arguably the most muscular competitive bodybuilder of all time performing the splits during a posing routine!


This means that when we’re thinking about improving mobility, it’s usually best to think in terms of improving a particular movement or position. In other words, simply stretching everything in general is cool, but for example, if you’re specifically trying to improve your squat then getting into specific positions that support that goal is going to be most effective for re-calibrating your neuromuscular interface (so to speak!).


It also means that spending too long in one position is not ideal. this runs against conventional logic that says you should always be in neutral spine, or always have your shoulders down and back. The issue is usually not the actual position you’re in in a given moment – it’s that we spend far too long in the SAME position: e.g. sitting in a hunched position at the computer (which necessitates doing the opposite to try and bring the balance back to somewhere in the middle). You could conceivably spend way too much time in the opposite position too – it’s just that no one really does that in day to day life.


The correct approach to mobilisation involves several things – including producing stability (this ‘trick’s the nervous system into allowing more range), using the right stretches/exercises and also using the right amount of volume. Mobility training can be programmed and periodised just like any other form of training!


If you want to maximise your mobility, here’s what you need to keep in mind: train with a full range of motion; perform movements under load (ie resistance training); work hard to get into many different positions and ranges within your training, but prioritise what you need most for your activities; and finally, dedicate enough time each week to produce a change!

We believe in the community

People coming together as a community can make things happen”

– Jacob Rees-Mogg


In Sweden we have a saying “Alone is strong”.

If it comes from our culture where the individual is often independent of others, or if it is being too proud to ask for help I’m not sure – or maybe it is meant to build your inner strength so you learn to depend only on yourself.

Something I saw a lot of when I came to Australia 2.5 years ago was the many communities you have here whether that is in training, eating healthy or save the bush from bush fires, they are widely spread over this big Island.

I don’t think the saying “Alone is Strong” is true, at all.

I believe in the communities.

I believe we can achieve much more together and get stronger in many regards if we learn how to work together and take help from each other.




Think about it; the typical client that comes to us don’t necessarily know that much about training or nutrition, they barely have time to train in between work and picking up the kids, they don’t have the motivation to go consistently… and this is where the community comes in!

As a community you can share experiences and knowledge with others to overcome obstacles like not having enough time, not knowing what to do or how to find your inner motivation and the reasons why you want to achieve these goals!

Luke and I work hard to create that support net for our clients by bringing them together on a monthly basis for our education session. By bringing people with similar goals and daily struggles together they can learn, connect and support each other to a wider extent than we as coaches can do alone.

We believe in the community.