Burn It Up Fitness & Nutrition

12/11/2025

Wednesday Work out

⏱️ Need a Quick but Effective Workout?

No excuses — this one’s short, sweaty, and seriously effective! 💪🔥

✅ 10 Squats
✅ 10 Push-ups
✅ 15 Glute Bridges
✅ 20 Jumping Jacks

Repeat 3x and feel the burn! 🔥
Perfect for busy days when you still want to stay on track. 💃

08/11/2025

🔥 Menopause Doesn’t Mean Slowing Down 🔥
It means training smarter and stronger! 💪
Your body is changing — and that’s your cue to fuel better, move better, and lift with purpose.

✨ Focus on strength training
🥗 Prioritize protein
💧 Stay hydrated
💤 Rest and recover smart

You’ve got experience, power, and resilience — now it’s time to BURN IT UP! 🔥

02/11/2025

💛 New Member Promotion - Finish Strong Challenge 💛

1. 30 Sessions. R800. No Contract. Just Results.

2. Your last chance to finish 2025 STRONG. Set the tone for 2026.

3. Challenge Yourself - 30 Sessions Before the Year Ends!

4. No Excuses. No Contract. Just YOU vs YOU.

It's been a long year - but we are not done yet! This is your chance to finish 2025 strong with 30 Sessions for only R800, valid from 1 Nov to 19 Dec.

Push Harder. Feel Stronger. End the year with discipline - not excuses.

31/10/2025

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27/10/2025

08/09/2025

🚫 Fun Fact

Did you know most people quit a new program just after 19 days?

Not because they're lazy...
But because their brain wants to go back to what feels familiar - even if familiar means being stuck.

Here's the truth 👉 Falling off track isn't about discipline, it is about identity. If you see yourself as "inconsistent" or someone who "always quits," your brain will fight your progress every time.

Once you believe your are the person who can stick to a routine and make things happen because you are a priority - you will.

Don't let day 19 be the end. Make it the beginning.

31/08/2025

Would love to see my members at this event... most likely a good challenge to motivate you to train hard and push yourself.

Am I confident that our training will prep you for this event? YES 💛 You just need to program some running into your weekly schedule and you'll be good to go.

Team of Two - Share stations (split burpees, lunges etc) and both will run 400m between stations.

Solo - Do it all by yourself

Last one for the year... let's GO!

13/08/2025

🚫 5:00am - FULL
🚫 18:15pm - FULL

🚩 HEADS UP, FITNESS FAMILY 🚩

If you're a new member or thinking of joining, please check our other available time slots so you can sill grab your spot and train with us.

We are almost sold out on our 17:15pm slots.

💌DM us for the current schedule before those fill too!

28/07/2025

❄️ Winter's been tough, but it's time to turn it up 🔥

We get it — cold mornings, dark evenings, and that winter slump can hit hard. But let’s be honest… excuses don’t build results.

Let’s flip the script.
We’re officially challenging YOU to make August your strongest attendance month yet 💪

Why? Because what you do NOW sets the tone for your summer body, mindset, and momentum.

You don’t want to “start again” in September — you want to be in the best shape of your life before spring even starts 🌱☀️

No more cancellations. No more “I’ll go tomorrow.”
Show up. Stay consistent. And let’s crush winter together.

Let August be your launch pad.

Are you in? Comment 💥 if you accept the challenge!

26/07/2025

Now that I understand the Hyrox Hype, and now that I have done the Hyrox myself as a trainer, I am so excited to see more BIU members at the Hyrox next year.

Doubles Open or Relay is a good start ...

18/07/2025

💚💛 Bok Friday at the gym! 💛💚

All our amazing clients rocked up in green & gold today to show their support for the Springboks! 🇿🇦

The energy was high, the spirit was strong, and the workouts were even stronger! 🏋️‍♀️🔥

Let’s go Bokke! 💪🦌

Dankie vir jou inspo!