0 Cart
Added to Cart
    You have items in your cart
    You have 1 item in your cart
    Check Out Continue Shopping


    The 300 Workout

    The 300 Workout

    Actors an actresses can go through brutal workouts and training plans when developing for a role in a movie or TV show, dependent on their character they are playing. Take Gerard Butler in 300, Chris Evans in Captain America or Michael B Jordan in Black Panther. They all went through huge body transformations which take serious discipline and dedication in training and also with their diet. 

    Here is the workout Gerard Butler and his fellow cast members took on during their training for the film "300". 

    1) Pull-ups – 25 reps

    2) Deadlifts with 135lbs – 50 reps

    3) Push-ups – 50 reps

    4) 24" box jumps – 50 reps

    5) Floor wipers – 50 reps

    6) Clean-and-press with 36lbs kettlebell – 50 reps

    7) Pull-ups – 25 reps

    All exercises are done without scheduled rest between moves. Obviously this is an advanced workout... you shouldn't do it unless you are already in moderate shape. If not you can scale this workout down to 150 reps or even take away some of the more complex exercises for easier ones. 

    Give it a go and let us know if you can conquer the 300 workout. 

    How Do Cyclists Get Big Legs?

    How Do Cyclists Get Big Legs?

    One of the most frequent asked questions around cyclists on google is “How do cyclists get big legs?”

    First thing to take note of is that cyclists can come from different disciplines and can have different goals which means they have to train in a completely opposite manner. Just like NFL players, the offensive linemen will train completely different to a wide receiver. A track sprinter versus a grand tour general will have different goals and objectives and thus will have completely different training programmes.

    Track sprinters need to be able to produce optimal power very quickly on a flat surface so the power to weight ratio is crucial whereas a GC contender needs to be able to climb and race longer distances with as little fatigue as possible so weight is crucial. Therefore bigger legs as a GC contender would perhaps be a disadvantage. 

    But if you did want to get legs like Fostermann then you need to spend some serious time in the gym..


    Weight training for cyclists

    The focus shouldn’t be on getting bigger it should be on getting stronger and more powerful. They key to building that strength is to use heavier weights with lower reps. Your main aim is to get the neural benefits of strength training; essentially working on the way muscle fibres are recruited, so in using heavier weights at lower rep counts will help increase your ceiling of strength.

    For cyclists who focus on long rides and climbing then strength training in moderation will help them to maintain a better position on the bike and can help reduce fatigue. The best exercises to focus on are squats, deadlifts, lunges hip thrusts and step ups not venturing past 5 reps for improving strength.

    Strength training on the bike

    Strength training on the bike is also crucial as it will recruit the exact muscles that you need in the sport. Big gear efforts are obviously the first port of call here focussing on standing starts. For absolutely out and out strength go for one 20 second sprint every 3 minutes or so. For practising multiple attacks practice 20 second sprints with 40 seconds rest for 5 or 6 minutes.

    Supplements to consider

    Supplements are not essential however if you are looking for training assistance it may be worth looking into Beta Alanine which raises concentration of carnosine which reduces fatigue during explosive efforts. Creatine is another supplement to consider. This helps to fuel muscles during intense activity. Foods high in protein and carbohydrates will also play a fundamental role.

    If you haven't already then check out some of our training gear - perfect for building that leg strength in the gym ;) 

    The Ultimate Breakfast smoothie

    The Ultimate Breakfast smoothie

    There are many ways to start the day right but one thing we would encourage is to get an abundance of key nutrients into your system to start your day off. Here we have put together the ultimate healthy breakfast smoothie packed with a variety of nutrients and other health benefits.

    Handful of Kale

    Kale is part of the cabbage family and is among the most nutrient dense foods on the planet.  A single cup of raw kale (67 grams) contains:

    Vitamin A, Vitamin K, vitamin C, Manganese, Calcium, Copper, Potassium and magnesium.

    This coming with a total of 33 calories, 6 grams of carbs (2 of which are fibre) and 3 grams of protein. Kale contains very little fat but a large portion of the fat in it is an omega 3 fatty acid called alpha linolenic acid. It is loaded with powerful antioxidants like quercetin and kaempferol which have powerful heart protective, blood pressure lowering, anti inflammatory, anti viral and anti cancer effects. Kale can also help lower cholesterol, which may reduce the risk of heart disease as well as being an excellent source of vitamin C and K. 

    1 Kiwi 

    A 100 gram serving of kiwi has 61 calories, 14.66 grams of carbohydrates, 1.1 grams of protein, 0.52 grams of fat and 3 grams of fibre. It is a high source of vitamin C which is a powerful antioxidant, it can also be a sleep inducer according to numerous studies, as well as being a great source of dietary fiber, and folate whilst also helping in digestion.

    Handful of Spinach

    Spinach contains a number of healthy vitamins including K, A C as well as folate, manganese, magnesium, iron, potassium and calcium. It is also a great source of niacin, zinc, protein, fibre, Vitamin E, thiamin, vitamin B6, phosphorous and copper. In other words Spinach is loaded with the things to keep cholesterol from oxidising and protecting from free radicals, particularly in the colon. The folate is also great for maintaining a healthy cardiovascular system which is crucial for all athletes.

    1/2 Avocado

    The avocado is very high in healthy fats and has some really powerful benefits. Some of the most abundant nutrients in avocado are; Vitamin K, Folate, Vitamin C, potassium, Vitamin B5, Vitamin B6 and Vitamin E. It also contains a small amount of magnesium, manganese, copper, iron, zinc, phosphorus and vitamins A, B1, B2 and B3. A 100 gram serving would come with 160 calories, 2 grams of protein, and 15 grams of healthy fats. They also contain more potassium than bananas which is a nutrient that people usually don’t get enough of however this helps maintaining electrical gradients in your body’s cells and serves various important functions.

    1/2 Banana 

    A banana despite being delicious contains a number of health benefits including high fibre content which is great for the heart, support of digestion, whilst building up the metabolism, high iron which is great for those suffering Anaemia. Bananas are also packed with nutrients including, Potassium, calcium, manganese, magnesium, iron, folate niacin, riboflavin, and B6.

    1/3rd of a Cucumber 

    Commonly thought of a vegetable, cucumber is actually a fruit. Low in calories but great in nutrients. Cucumbers contain antioxidants that block oxidation that can lead to several types of chronic illness, as well as promoting hydration due to there high water content. Cucumbers may also aid in weight loss due to their low calorie count coupled with the amount of fibre. Several studies have also shown that cucumber may help reduce blood sugar levels and prevent some complications of diabetes.

    Teaspoon of Spirulina 

    Spirulina is an organism that grows in both fresh and salt water, and is a type of cyanobacteria which is a family of single celled microbes that are often referred to as blue green algae. A single teaspoon of 7 grams contains protein, Vitamin B1, B2, B3, Copper and Iron. Gram for gram spirulina may be the single most nutritious food on the planet. Spirulina has powerful antioxidants and anti inflammatory properties as well as lowering total bad LDL cholesterol and raising good DL cholesterol. There is also evidence to suggest that it may improve muscle streght and endurance as exercise induced oxidative damage is a major contribution to muscle fatigue and these antixoidant properties help an athlete minimise this damage.

    1/2 pint of Water

    Water as we know is essentially to survive however here are a few benefits of drinking enough water; provides energy, promotes healthy weight management, flushes out toxins, maintains regularity, boosts immune system, prevents headaches, regulates your body temperature and also preventing cramps and sprains.

    Give it a go and let us know what you think.

    Three of the best exercises that you should be adding to your weekly workouts

    Three of the best exercises that you should be adding to your weekly workouts

    There are a number of exercises that provide a whole host of benefits but we have put together the top 3 exercises to include in your weekly workouts. 


    Skipping is one of the best exercises for torching fat. Skipping requires 24% more power than running at the same speed so in short you will be burning more calories.

    People often think there is only one way to skip with a rope but there are so many ways to vary up the workouts. You can try integrating double unders where you jump higher to allow the rope to pass under your feet twice before landing, these can take slightly more skill and technique than normal skipping. You could also try increasing the tempo of single skips or even try adding a weighted vest or using a weighted rope. All these variations will transform the workout and add a new element to the session.



    Burpees are a total body exercise that builds explosive power in the lower body whilst also increasing that heart rate. Burpees are a great exercise to incorporate for a number of reasons from torching fat and burning calories, helping improve strength in the arms as well as the chest, quads and hamstrings.

    Burpees can be done anywhere and are a great way to get in shape no matter whether you are training for a hike a new sport or even a triathlon. There are other variations you can add to the burpee as well, including but not limited to burpee into a pull up, burpee into a knee jump, burpee into a box jump. These again will provide a different element to the exercise.



    Deadlifts are known as the king of the compound exercise. They are one of the best exercises for improving strength especially in the lower back and the glute area. Strong glutes transfer to better endurance, better power and also there is a link to pain prevention.

    Deadlifts work many muscles across the body which trigger a cascade of hormones from testosterone to growth hormone which are great for building muscle.

    You should try and incorporate all these exercises into your weekly workouts to bring your training to the next level.

    How to Grow Your Instagram Profile as an Athlete.

    How to Grow Your Instagram Profile as an Athlete.

    When it comes to advertising yourself as an athlete there is no better place than Instagram. With over 1 billion active users and with 250 million of them using it every single day it seems like the perfect place to show case your athletic prowess. Some may see Instagram as a social media channel to browse through and keep up to date with friends and family, others may see it as a welcomed distraction from ever day life but there is a growing trend of people seeing it as a marketing tool, where they can communicate with brands, advertise their personal profile or business and for some it is a way of making a living. Increased awareness and following on Instagram can help athletes connect with brands and businesses. The more followers and engagement a person has the more influence and opportunity they have to commercialise it. Brands also see this as a great way of communicating with their target audience and will often sponsor, gift, offer discounts and even pay for people to promote their brand utilising influencers.

    It is by no means an easy task generating a strong and loyal following unless you are a member of One Direction. It’s unfortunately a little harder than just creating a profile and expecting the followers to roll in. So let’s have a look at genuine ways to create a highly engaged profile for athletes that can turn your profile from Mr Average Joe Bloggs to Billy the Whizz.

    1) Generate Initial Following and Interest from Friends and Family

    This seems like an obvious one. But when you are first starting out , use your contacts and connections to help kick off your page. Follow your friends and family, like and comment on their pictures so they know you are now on Instagram. These first few connections show other users that you are a genuine and real account.

    2) Produce High Quality Content

    If you look at the majority of highly followed accounts they all have one thing in common. They have high quality images and videos. Simply uploading a selfie with low resolution just won’t cut it anymore. People are stimulated by high quality and engaging images and short form videos that are inspiring or evoke a reaction. Make sure your pictures are maximum resolution and are visually aesthetic. Take a look at accounts that you love that have huge engagement and see how you can tailor your page to produce great content like them. People who are scrolling through Instagram have unlimited content thrown at them on a daily basis. You have to think, "why would someone stop on my profile and follow my account". The better the images and more engaging the videos the more likely you are to get people to follow your account. If you use high quality images and tag companies or brands, you are more likely for them to repost your picture and tag you in it - to their following which will improve your visibility.

    3) Regular Updated Posts

    People go on Instagram to see what is going on and for an easy escape from the real world. If you are not consistently in their news feed then you will be more likely forgotten about. With constant changes in the algorithm it can be difficult to understand how often to post for maximum engagement levels. We recommend to try and post good quality photos or videos once a day at a minimum. But remember to not sacrifice quality in place of quantity. If you are able to update your profile twice a day with great quality content it makes your profile more visible and for people to be able to more easily identify you. The other opportunity is to produce regular engaging instagram stories. Utilising this tool can prove to be tremendous for your visibility and we cove it more in the next point.

    4) Utilise Instagram Stories

    Instagram has overtaken snapchat in the short form content which erases itself after a period of time. The main reason for this is because of instagrams active user base is huge and it has seamlessly integrated this functionality into is platform. 400 million of instagrams users have used instagram stories and it is on the rise. Make sure you create short snappy pieces of content using your story. Provide behind the scenes of athletic events you go to, an insight into your training or day. Always be providing value to your audience in some form. Also utilise the tools on offer like the voting feature or the new question feature. Allow your audience to interact with you and engage with you.  

    5) Provide Value

    The best instagrammers out there provide value to their audience in some form or another. Let's say you are a sprinter for example if you just post images of you running, yes you may gain some followers and your followers may enjoy seeing images of you sprint but take it to the next level and give your audience even more value. Create instagram stories of your training, give them some drills they can try for themselves to improve speed, provide behind the scenes at athletic events you go to. Think out side the box and give your audience more than you expect back from them. 

     6) Be Authentic

    There are far too many people out there trying to copy others, as they have been successful on instagram. What works for one person may not work for another. Be authentic to yourself. If you are down right hilarious and make humorous content around your workouts or training then that is great, but if you are a complete bore, then don't try and be funny. Instead provide value by being more informative, give more useful tips and relevant informative content to your audience. 

    7) Use relevant and specific Hashtags

    Another way of expanding your reach and visibility is by adding hashtags to your posts. Hashtags are still not dead and people often use this feature to discover new content in that particular niche. Make sure your hashtags are relevant and searchable. People use hashtags all the time to identify connections with the same interests, so make sure you add hashtags that can be easily searched and that your target audience will be looking for. For example if you are a triathlete add hashtags such as Triathlon, triathlete, Ironmantri, Ironman70.3 as an example.

    8) Stand out from the Crowd

    Make sure your page has an identity. Standing out from the crowd can be very difficult in a very crowded market but try your best to be unique and stand out. Give your pictures and the feel of your Instagram an identity. We are not saying you have to be drastically different but by unique we mean make your profile engaging with images that are aligned and are structured. If you want to be followed by weightlifters for example make sure your page is tailored towards weightlifting, don’t mix your personal pictures with your weightlifting pictures. Make it unique by keeping a theme to the page and adding your individual touch. Brands are far more likely to engage with Influencers who have a targeted following with a unique page that stands out from the crowd.
    9) Utilise Video 
    80% of content by 2019 will apparently be video. This highlights that video is going to be essential. Images work great on instagram but integrating some video into your instagram feed can be hugely beneficial. Even though you are limited to 1 minute videos, you can provide a lot of value and produce highly engaging content. Be clever with your content, think about what your audience want to see. 

    10) Tag relevant pages and companies

    Another way of increasing your visibility is to tag relevant companies, pages and brands. For example if you are wearing an Airofin Jersey tag @airofin_athletic to make sure the brand see’s it, their followers see it and it will give the company an opportunity to repost your pictures. Tagging pages like @ironmantri if you are a triathlete can give you the opportunity to be reposted to a much larger audience which again improves your visibility and reach.

    11) Cross promote your profile with other athletes
    You can work with athletes you know or with similar size profiles to cross promote each other. Drop them a message and ask if they would be willing to do a cross promotion. Ask them to give you a shoutout on instagram stories in exchange for one back. This will help your audience become more aware of them as an athlete and will help you become more visible to their audience. If you meet other athletes at events, then getting a picture together and tagging all the athletes in it can work great and in return see if they will again share the image and tag you on their page. Even better than this would be creating content with other athletes that could be of value to both of your audiences and agree to both distribute across your channels making sure you tag each other in the posts. 
    12) Engage, comment and interact

    Unless you are regularly engaging and commenting with your followers and people you follow, you are going to remain fairly invisible. Make sure you take time out to comment on other peoples photo’s, like the pictures that you follow and interact with people that take the time out to comment on your pictures. We are not saying spam your feed with likes or comments, anyone can do that. Take time to read your followers posts and write them a message or like their pictures. Without this interaction you will find it difficult to gain the followers you desire and also the engagement on your page. You can also give your followers the opportunity to ask you questions via the instagram stories "questions" feature. 

    13) Promote your page via your other social channels

    If you have other pages such as Facebook, twitter or even a blog, make sure you link your Instagram account to them. Let your friends and connections on those sites know you are now on Instagram and get them to follow you. The more friends and connections early on you can get to follow you, will help other people know you are a real and genuine account.
    14) Use Paid Ads
    If you want to reach more people then you can pay to promote yourself. Make sure you do not waste money just paying to promote a generic picture as it will have a very low return on investment. Produce a short 30 second video explaining what you are about, or even share one of your highest performing videos which explains a little more. Pushing out a generic static image of you is going to have a very poor return on spend. Reach your target audience in whatever region you are looking to promote yourself or your services (If you are a personal trainer for example) and provide a video that makes them stop and want to click on your profile, in the hope that they will then follow you. 

    15) Hard work and effort

    It is not easy to generate extensive followers and engagement especially now. Instagram wants influencers and brands to pay to reach all of their audience. Remember if it was easy, everybody would have huge followings and would be being sponsored and paid to promote the biggest brands in the world. Unfortunately it takes, hard work, dedication, patience and a lot of persistence. Keep at it and your hard work will pay off and that is when companies will start working with you and might even give you discounted products for you to promote to your audience and as your audience increases to the tens of thousands you can start charging to get brands to promote their products.

    Remember building a large loyal following takes time, dedication patience and persistence. Don’t look at people with large followings and get disheartened that your following is still relatively small compared to them. They have probably worked very hard to build that kind of presence on Instagram or are already famous or well known. The problem with today’s society is we expect things and we expect them now, not in a year not in a month, but now. So remember it will take time but don't get discouraged. If you are willing to put the time and effort in, then the following will come and the rewards will also follow suit. Hope this helps some of you with your profile! :)