Project NXT

Project NXT Project NXT aims to create the perfect balance of achieving results and creating connections. Welcome to the next level, the next gear & the next goal.

It's time to work on you, for you! Zero Ego's - Results Driven - Nice Humans. Outdoor Group Classes coming at you soon!

Happy Friday fam!We know what Friday means. Some of you may be headed out tonight or even having a couple of cheeky wine...
13/11/2020

Happy Friday fam!

We know what Friday means. Some of you may be headed out tonight or even having a couple of cheeky wines/beers with dinner.

Against popular opinion, you can still drink alcohol (in moderation) and achieve your fat loss goals. One gram of alcohol has approximately 7 calories, although it's not the calories from alcohol that is the problem, it's the soft drink mixer that goes with it.

TIP: Try subbing out the high calorie soft drink with a diet-soda option - Tracking your alcohol along with the rest of your food intake can prove to be very beneficial to ensuring you stay on track.
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Today is World Kindness Day.One very easy and free way to improve our own mood is to make someone else’s day better.And ...
13/11/2020

Today is World Kindness Day.

One very easy and free way to improve our own mood is to make someone else’s day better.

And it doesn’t have to be a grand gesture either, sometimes just an uplifting text to a friend, or offering a genuine smile and hello to a random stranger can be enough.

Whether it’s holding a door open for someone or paying it forward when you buy your next coffee, being kind really doesn’t require any special skill other than being a decent human being.

We should all try to work on making kindness the norm.
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Having trouble falling asleep at night?Try lowering your exposure to blue light in the evening.Blue light comes from dev...
12/11/2020

Having trouble falling asleep at night?

Try lowering your exposure to blue light in the evening.

Blue light comes from devices such as the TV, laptop, white (normal) lights and your phone and can disrupt your natural sleep cycle by tricking your brain into thinking its day time.

Can't give up your nightly FB scroll? There are devices such as tinted glasses which will allow you to do your thing while keeping you on track for a good nights sleep.
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The bench press is by far one of the most effective pressing movements you can perform in the gym.Here's a few quick tip...
11/11/2020

The bench press is by far one of the most effective pressing movements you can perform in the gym.

Here's a few quick tips on how you can get the most out of yours!

1. Always perform your bench press at the start of the workout. A compound movement like this needs the peak of your energy expenditure. Fatigue is not your friend here.

2. When at the top of the movement, engage your lats by attempting to bend the bar into a n (or upside down u). This movement is as much a lat movement as it is chest.

3. No, the bar does not need to touch your chest. Not all of us can do this safely, although it's important you're taking the shoulder through its full range of movement.

Happy pressing!
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Now in the perfect world, we would all love to get a remedial massage every week, but we get that this isn't affordable ...
09/11/2020

Now in the perfect world, we would all love to get a remedial massage every week, but we get that this isn't affordable for most of us.

For those of us in this category, it's time we embrace the roll, the foam roll of course!

Self Myofascial Release (SMR) is still a relatively new intervention in the field of fitness but recent literature shows there are benefits of foam rolling before & after exercise to enhance joint range of motion pre and post exercise for muscular performance.

Let us know how often you foam roll below!
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Coffee by itself contains almost no calories.Ideal when you're a coffee lover and also have a weight loss goal.The trick...
07/11/2020

Coffee by itself contains almost no calories.

Ideal when you're a coffee lover and also have a weight loss goal.

The trick is to remember that it's when you start adding things like milk, sugar and flavorings that the calories start to sky rocket.

So if the number on the scales isn't moving in the right direction, you may want to re-think your orange mocha frappucino Starbucks order in favour of an ultra low-cal espresso.
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We believe in taking an individual approach and finding what works for you.Avoid the hype and the comparisons and stay t...
06/11/2020

We believe in taking an individual approach and finding what works for you.

Avoid the hype and the comparisons and stay true to what is taking YOU closer to YOUR goal.
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With the weekend approaching, you've done the hard work right?You've eaten well up until now, but if you're like most of...
06/11/2020

With the weekend approaching, you've done the hard work right?

You've eaten well up until now, but if you're like most of us, the weekend is often the hard part...

And we aren't talking about the R&B artist.

You're tempted with alcohol, fast food & environments that would place you in a tempting position.

Next time you're in this position, remember this - 5 days of a 500 calorie deficit can be wiped out with two days over the weekend of 1200+ calorie surplus!

You'd be surprised how easy this can be done.

Are you eating low calories & still not losing weight? It's time you check your weekends!
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Listening to your favorite tunes while training can sometimes give that extra motivation you need.On the flip side howev...
05/11/2020

Listening to your favorite tunes while training can sometimes give that extra motivation you need.

On the flip side however, it may also be distracting you from getting the most out of your session.

Being alone with your thoughts allows you to better connect with your body. Whether that be knowing when to take it easy, ramp it up a level or simply focus on technique to ensure you're not getting injured.

Next time you train, we challenge you to try tuning out to truly tune in!
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The amount of water in the human body ranges from 45%-75% and if you're not drinking water consistently, there's a stron...
04/11/2020

The amount of water in the human body ranges from 45%-75% and if you're not drinking water consistently, there's a strong chance that you're walking around dehydrated.

A deficit in normal water levels can have a negative affect on your body and this can easily happen if you are not replacing the water you are losing through breathing, going to the toilet, sweating and so forth.

If you're unsure if you're dehydrated or not, check the toilet bowl the next time you urinate. You can usually tell if you're at a healthy hydration level if the color of your urine is fairly clear.

If it's dark yellow to amber could mean that you are mild to severely hydrated. You also urinate much less if you are dehydrated.
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Including the 6 major movement patterns into your training can ensure that you will never suffer from any excessive musc...
03/11/2020

Including the 6 major movement patterns into your training can ensure that you will never suffer from any excessive muscular imbalances.

What are the big 6 you ask?

Squat.
Lunge.
Bend.
Push.
Pull.
Twist.

We perform these movements daily but do you include all 6 of them into your weekly training program?

Commonly the rotation/twist movement, otherwise known as the transverse plane, is horribly underused so training this movement pattern can prove highly beneficial if we are doing minimal of it outside of the gym.
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Pre-workout stretching can prepare your body and pave the way for a great session, but what is the right type of stretch...
02/11/2020

Pre-workout stretching can prepare your body and pave the way for a great session, but what is the right type of stretching to do?

Your stretches should be dynamic, meaning that they involve a gentle movement rather than a static hold to get the blood circulating.

They should also mimic the type of movement you are about to train e.g. squats, rotation etc.

Combine these two factors and not only will your risk of injury be minimised but you'll set yourself up to perform at your best!
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