Technical Movements

Kendel displays how the overhead Squat can make you very strong by forcing you to tense literally every muscle and system in your body.

What’s the deal with beans, peanuts and soy? I thought they were paleo!

Lectins and gluten (the bad stuff in grains) are both types of protein and can be categorised in the same family. However each has its own dangers.

It’s important to know that lectins (which are also found in legumes, peanuts and soy beans) are resistant to cooking and our digestive enzymes, so it’s a hard task to try and stop them from doing their nasty work in the body. Lectins have been linked to inflammatory problems as well as digestive diseases; leaky gut syndrome becoming one of the larger problems in society at the moment, which is then linked to autoimmune diseases (in which the body attacks itself). The reason lectins have such an intense effect on our digestive system and cause leaky gut syndrome is because lectins dramatically damage the gut defenses (as well as going on beyond the gut to damage joints and our skin complexion) called microvilli which line the small intestine and help to digest and transport food particles into the blood stream and the lymph system. When leaky gut syndrome has set in, the damage done to the microvilli has become excessive and has made the absorption of fats, vitamins and minerals extremely hard to digest. (Educate yourself a little More.)


800m Run
3 Rounds of:
25 Knees to elbows
15 KB Swings
After the 3 rounds run 800m before stopping the clock


Meatballs With Crunchy Sweet Potato Chips
250g mince
1tsp salt
1 /3 cup almond meal
3 cups baby spinach
1tsp dijon mustard (optional)
25g tomato paste
2tbs sage
1 sweet potato, medium
Olive oil

Pre-heat fan-forced oven to 180 degrees Celsius.
Place spinach in a bowl and cover with boiling water, leave for 2 minutes before draining as much liquid as possible from the spinach. Chop well. Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.
Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper.
Bake in the oven for 10-15 minutes, or until browned and cooked through.
Meanwhile, heat enough oil in a frying pan for deep frying. Peel sweet potato then slice into ribbons using a vegetable peeler. Place a small handful of sweet potato ribbons in frying pan and fry for 2-3 minutes, or until slightly browned. Remove from frying pan and place on a plate lined with paper towel to drain.
Repeat with remaining sweet potato.
To serve, place sweet potato ribbons on a plate and top with meatballs.

0 Replies to “Technical Movements”

  1. We will be hosting open gym at Milburn park on Saturday at 9:30am. Its open to anyone and everyone. Hope to see you all there!

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