Level Up Health and Fitness

Level Up Health and Fitness Cape Town Based Biokineticist/SnC Coach and helping everyone from average Joe's to world class athletes Leveling Up their game.

23/05/2022

The major problems are the ones you don't know you have. And which the mirror does not show.

started with me () after being referred by for strength and conditioning because of previous knee injuries (Patellar dislocation and LCL). With these well rehabed having been with Wade for a while I assessed Daniel overall, looking where true value could be added.

With closer examination of him as a competitive athlete other issues (possible as a result of the knee injuries) came to light.

Scapular Dyskinesis and Functional Scoliosis were present. Daniel has been working hard at improving these and the results go to show.

Some of his training, tricks and tips to follow soon.


Mental Health Awareness MonthSome days all you need to do is go lift something heavy, sweat and rage.Other days reframin...
04/05/2022

Mental Health Awareness Month

Some days all you need to do is go lift something heavy, sweat and rage.

Other days reframing your perspective can be one of the most powerful tools you could have.

Going from "I have to do this". To "I get the change to do this" changes every experience into a oppertunity for growth.

01/05/2022

Dominant show by last night . Simply outclassing and outworking her opponent🔥Proud of how hard you worked for this and chuffed with the well deserved result🥇

Working off all those Easter eggs.It's perfectly acceptable to indulge every now and again. Especially during festive ti...
19/04/2022

Working off all those Easter eggs.

It's perfectly acceptable to indulge every now and again. Especially during festive times👍

Having generally good eating habits and a healthy relationship, both with food and exercise, allows you to indulge without guilty feelings. The 🔑 is in making good/healthy decisions more often than not.

Make health and fitness a habit and it won't feel like a chore.

Went for 1 hours worth of 40:20 on the bag. Enjoyed every second while it felt like would start bleeding from the eyeballs the last 20minutes.

Also, kicking and punching a bag is a tone of fun and way more socially acceptable than punching someone in the face☝️😁😁

#

17/04/2022

Grip Strength (and a Bit of Arms and Core)

All my rock climbing mates out of town for Easter means no climbing (seeing as I'm not crazy enough to freesolo. I choose life 🤣)

Through in a session to maintain the grip strength and conditioning.

1. Pullups (Weighted or assisted if needed) x5
2. Chinups (Weighted or assisted if needed) x5
3. Toes to Bar x20
4. Windscreen Wipers x20
5. Ironcross Flutter Kicks x20each
6. Iso Pullups Grip Switch x10 rounds of 4
7. Plate High Pull Catch (with crimp grip) x10each
8. Hammer Curl x10each
9. Zotman Curl x10
10. BB Finger Curl x10
11. 2 Finger Hang x1 (Max Duration)

3-4 Sets. No rest between exercises. 2min rest between sets.

Enjoy the forearm pump of note.

Put in the work. Trust the process. The results will come💪

04/04/2022

Up for a challenge?
Short on time?
Looking for a solid FINISHER to a session?

Give this workout a go.

7 Exercises:

1. POWER CLEAN
2. PUSH PRESS
3. RAPID SPLIT JERK
4. FRONT SQUAT (Half Reps rounded down)
5. BENT OVER ROW
6. AIPA ROW AND PRESS
7. DEADLIFT

Final countdown format 10-1, so:

Round 1 = 10 reps (AIPA ROW = 5 reps)
Round 2 = 9 reps (AIPA ROW = 4 reps)
Round 3 = 8 reps (AIPA ROW = 4 reps)
Round 4 = 7 reps (AIPA ROW = 3 reps)
Round 5 = 6 reps (AIPA ROW = 3 reps)
Round 6 = 5 reps (AIPA ROW = 2 reps)
Round 7 = 4 reps (AIPA ROW = 2 reps)
Round 8 = 3 reps (AIPA ROW = 1 reps)
Round 9 = 2 reps (AIPA ROW = 1 reps)
Round 10 = 1 reps (AIPA ROW = 1 reps)

Only Rest 10 seconds between rounds. Pace the rest of the way through out.

Suggested weight for beginners 20kg, but 30kg if you are a bit more advanced. you will probably be bleeding from the eyeballs🤭

If you have a go post time to completion and weight used.

Current leader board:
8:35 @ 20kg
11:28 @ 30kg
15:56 @ 40kg

Enjoy! And sorry in advance😎

30/03/2022

Dynamic shoulder stabalization 2.0

Single arm Barbell Sn**ch.

START with the bar only. Add weight plates on elastic band for a added challenge once you feel you can progress.

Can also be performed with a Dumbell regression is required.

28/03/2022

The Dumbell Pull Through.

Awesome rotational core and chest exercise. Also brilliant to help improve shoulder stabalization.

Quite a advanced exercise so START off with a light weight and by keeping the elbow straight. As you get stronger bend the elbow progressively more week by week until you can get full depth 1 handed pushup😎 then increase the weight.

Can also be performed on the knees if a regression is required.

Seeing as I am attempting 3 Peaks for in the morning, being amazing initiative to raise support for those in the fight...
25/03/2022

Seeing as I am attempting 3 Peaks for in the morning, being amazing initiative to raise support for those in the fight against cancer I thought this is a great oppertunity to commend Stefan for just how far he has come.

Former client, now mate and avid trail runner of note!

We have come a long way together since Stefan's time as a injured pro-footballer in 2015 going through months of tedious rehab, to doing his 1st endurance event taking on the Impi Challenge Elite (where I was unlucky to miss out on a 4th place due to "technical difficulties". Now I'm waiting for to reinstate the Elite race so I can go win the damb thing). Stefan surprised me at every turn, finishing this grueling even, not to mention that he was not far behind, and finishing with a huge smile as he has done with every event since.

Now I'm struggling to keep up to Stefan as he carves trails up mountains for breakfast.

Packing on this big challenge and huge adventure with you is a absolutely privilege dude. I would comfortably go into battle knowing this guy has my back!!!

To see what Stefan has to say about our journey together swipe to the last photo this post.

No editing. Just honest words from a mate.

Do you need to get motivated to train?No! You need discipline and habit. Motivation should not form part of the equation...
25/03/2022

Do you need to get motivated to train?

No! You need discipline and habit. Motivation should not form part of the equation. If you rely on motivation to train you will train today and tomorrow. Then again next week or next month after you see some awesome post (or whatever) that gets you psyched up which might last for another week or two if you are lucky.

Motivation is fleeting and fragile!!! It DOES NOT LAST!!!

Dedication to a goal AND a habit of training are reliable.

Top professional athletes, or those on their way up the ladder, ARE NOT motivated to train every day of the week, 24/7, putting in 3 hours a day or over 20 hours a week every week.

They are however, motivated to reach their goals. In the long term. LEVEL UP their performance. And be better then they were yesterday.

Motivation does play a role in reaching your long term goals. It should not play a role in getting you out of bed at 4am or after a long day's work and still making it to training. That is up to whether or not you are dedicated to you goals. And in a habit of making training a normal part of your lifestyle.

So! The question is not how to get motivated or stay motivated. It is, how will you get yourself to operate like a champion without it?

If anyone disagrees with me please share your thoughts.

I am . Owner of Level Up Health and Fitness. With over a decade of experience as a Biokineticist and Strength and Condit...
25/03/2022

I am . Owner of Level Up Health and Fitness. With over a decade of experience as a Biokineticist and Strength and Conditioning Coach working with people from all walks of life to improve their general fitness and athletic performance I have immense passion for helping people becoming the best versions of themselves.

I am fortunate to be working at two amazing facilities at the and in Cape Town, South Africa.

I offer:
*Physical performance assessments
*Online training programmes *1-on-1training
*Group training
*Sports massage

If you are keen to Level Up your health and fitness and interested in how I can assist you in reaching your personal goals send me a DM.

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Green Point

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