Wonder Woman
Whatever you have read, heard or googled about ‘toning’ and getting in shape is probably as useful to the ‘real’...
THE OTG METHOD APP IS HERE
Why should you powerlift
I don’t want to compete. I definitely don’t want to wear a singlet. I could’nt care less about my one rep max. I certainly don’t want to have to carry a duffel bag to the gym everyday. I don’t want to eat carbs, because carbs make me fat and heavy weights make me bulky. Ok sweet cheeks, lets back it up one second. If you agreed to any of the above (besides the duffel bag because that is a f**king pain in the armpit) then your knowledge of the human body, movement, metabolism, energy systems and training as a whole is in desperate need of some updating. The SQUAT, BENCH PRESS and DEADLIFT are the absolute core of basic training principles. If your goals are to simply get shredded, lose some Christmas weight and look hot in spandex you should be lifting like a powerlifter. If you are planning to throw on some heels and a bikini, roll around in a bag of doritos and get on stage to flaunt your physique then you you should be lifting like a powerlifter. If you want to be a better runner, a better cyclist, a better fighter or better at zumba, you should be lifting like a powerlifter. Why? Because the compound lifts are full body movements. The more muscles engaged in an exercise the more energy output, the more calories burned. The heavier the weight being moved, the more energy required to ...
Why am I still fat
Fat is not a derogatory term. As long as we are comfortable referring to friends and family members as skinny, we must be more comfortable with fat. Society needs to stop pussy footing around what is “socially acceptable” and man up and call a spade a spade. If you have been struggling with the formidable “weight loss” for some time now and you dont have any genetic predisposition, the reason you may be struggling is not the diet, the eating plan, the stress or the 2.5 children and the lack of time. Its the accountability. I am constantly seeing social media posts and statuses about “unsuccessful diets” and “plans that don’t work” or “dieticians that haven’t helped” Did you really follow through? If you did, regardless of what diet you tried (except juicing because that’s just stupid) you are defying science. ...
What does strong look like
This is Heather Connor This past weekend was probably the biggest weekend in strength sports of the year. The Arnold Classic sports festival took place in Columbus Ohio. I’m not going to elaborate too much on this event and bore those of you that don’t follow sport too closely. What I do want to focus on however is the misconception of what strength looks like. Strength is big Strength is muscle Strength is brawn Strength is the mountain from GOT This is an age old story and a subject I fight on daily with men and women. Despite the work that I do, the results that I’ve achieved with women and the actual science behind strength it still seems that the message is not being received entirely or clearly. with women and the actual science behind strength it still seems that the message is not being received entirely or clearly. In fact just the other day the lady behind the counter at Vet Smart offered to carry my 8kg bag of dog food to the car for me. I gladly...
Welcome to my strong league
My goal is to help you be “365 strong” not just strong for a competition, a race or an event but strong for life, everyday. My goal is to help you be “365 strong” not just strong for a competition, a race or an event but strong for life, everyday. Here is what to expect from my weekly newsletters: Firstly, you’re going to learn how to live a better, stronger & healthier life. You will receive tips on how to get strong, be STRONGER, get lean, get fit, and all whilst living a balanced life. You will be joining a league of people who are ‘unfollowing’ the cleche fitness trends and #fitspos You are a part of a family who are unapologetically strong. I will bring you motivation from some of the fittest & strongest people in my circle, as well as how we all got to where we are today, doing the things I’m going to teach you about. ...
Train MOVEMENT and MUSCLE
Ladies, let’s be honest. We all want to look good naked. A word to the wise, this requires effort, consistency...
Tips to training smartly post lockdown 
I’ve been fortunate to work with a great deal of educators, coaches and mentors over the years within the realm...
Tips to a great Deadlift
Whether you’re a complete novice or you have been deadlifting till the cows come home, I have some tips to...
The Plastics
We are living in an age of unicorns, magic pills and perfect profiles. We have simulated stories, journeys, goals and...
The deadlift – the alpha and the omega
Deadlift is king. Yes [[First Name]], this is arguably a biased opinion. It’s pretty obvious that I like to deadlift. There is no doubt that I strongly believe that the deadlift is the alpha. However lets look at the facts here: 1) You look far cooler deadlifting than you do doing leg extensions (this is a very important fact) 2) The deadlift trains EVERYTHING from the stabilizers in your feet, to building strong hamstrings and glutes to targeting your biceps, back and traps. There isnt a muscle that isnt engaged and working hard to lift a dead weight off the floor. 3) Every activity from rugby, to running, cycling and paddling requires a strong back. Whether you’re pole dancing, rock climbing or prepping for a triathlon you need to have a strong core and a strong posterior chain. Deadlift 4) For those new age “fitness fanatics” its functional as f*ck. I dont even need to explain this. 5) Instead of looking for new wonderous methods to train your glutes, deadlift. Your ass is your engine, this is your powerhouse, this is where you drive your machine from. 6) Lower back problems (despite actual direct injury) generally stem from weak glutes, weak hamstrings and a weak core. If you were deadlifting you wouldnt have this problem. 7) You burn 100 times more calories deadlifting than you do scrolling instagram on the treadmill, or running on the treadmill for that matter. More muscle recruitment, more fat burn. Compound exercises burn more calories than any other exercise. Truth 8) Solid traps are a sign of strength and power. Guys, shrugging and doing facepulls for bigger traps? The deadlift hits your traps and builds a stronger neck than any other exercise. Ladies, a strong neck...
