DEANZONE GYMFIX DECEMBER

GYMFIX:

We are already at the end of another crazy year and its been great training and helping all of you.  I’m already looking forward to what the new year holds and ill start by giving you a glimpse today of whats to come.

As you have already noticed Ive changed the gym around to help decongest and make the gym more spacious.

Please note that there is now a separate area for various activities:

Mat area by the radio:

For abdominal and stretching only!….no weights please!

 

Mat area by the boxing bags:

This area is reserved for kickboxing and jiu-jitsu training…..definately no weights

between 1pm and 2pm i do jiu-jitsu and kickboxing….outside of these times the area can be used for stretching and abs.

 Carpeted area by 300 club:

This area is for kettlebell and dumbbell usage generally between 1-2pm

 CLUB 300:

 There is one week left for you to get on the board for the 1st 300 club!

From December this is the new 300….some exercises are harder some easier but the result is the same….PAIN! ;O)

“300” is a one-time test, a challenge undertaken by those deemed ready for it.

   Like many workouts “300” is not hard once you’ve done it but the apprehension built up ahead of it – something to be encouraged – It’s enough to make some people fear it to the degree that performance is compromised.  This workout is a crucible that some have passed through and others still have hanging over them.

 1.  WIDE CHINS

2.  SNATCH SQUAT

3.  PLYOMETIC WIDE PUSH UP

4.  HANGING KNEE UPS

5.  LONG JUMPS

 6.  ROW SNATCH

7.  LUNGE PRESS

8.  DIPS

9.  DYNAMIC PLANK

10. SIDE OVER  BENCH JUMPS

 11.  REVERSE CHINS

12.  PUSH UP BURPIES

13.  HANDLE CLOSE GRIP PUSH UPS

14.  LEG RAISE CRUNCH

15.  MOUNTAIN STEPS

20 REPS FOR EVERYTHING…..22MIN FOR LADIES…24 MIN FOR MEN GETS YOU ON THE BOARD…….ENJOY!

BOXING WITH A PRO:

I have employed a boxing pro, Grant Matias, who works from my gym at home…..if you want boxing coaching from the best give me a shout.  Grant is a multiple SA champ and was top 10 in the world when he toured with Brian Mitchel and Harold volbretcht.

 DECEMBER TRAINING:

 I am on leave from the 21st December…. so normal training up until then. I will have programs ready for you to maintain your fine physiques while I’m away fro 2 weeks.

If you are going away and wont have access to a gym maybe think about getting a kettlebell and i will write you a program so you can use it were ever you go.

Please remember normal fees apply for December and JJanuary.  I am planning a gym end of year party for Friday night  530pm the 19th December so please keep that night open…..I will have further details soon on what we will doing ;o)

On a personal note and many of you already know,  i am finally getting married to my beautiful Sandy King on the 16th January 2010….we have been engaged for 5 years and already have our little boy Bronson….. i would love to invite all you wonderfull people but alas it is not possible…..i know you will be there in thought.

  FIGHT CLUB JANUARY:

 From January i will be having a fight club kickboxing / grappling class every Saturday morning 930am- 11am……if you want to learn how to defend yourself and have a great workout at the same time drop me a mail if you are keen and i will assess numbers.

 DEANZONE WEBSITE:

 Thanks to Kimlyn my new website will be up and running in January where i will have new info and pics up on a weekly basis.

At the end of each month the person that has performed the best over the month will be featured on the site and will receive a war supplement package.

 DEAN AND CANDY PERSONAL TRAINING:

 I am basically fully booked and only have the odd session available here and there for training but Candy has plenty space and would love to help any out there that want to get in shape…..Candy concentrates on ladies and does awesome dynamic 1 on 2 personal training sessions so if you are keen to kick start your new year give me a shout and i will set your apps up.

 Candy’s cost:

 R550 per month for 2 sessions per week

R700 per month for 3 sessions per week

 WAR SUPPLEMENTS:

 We have launched our new 30 serving container of Whey protein!….so if 2kgs doesn’t quit get you through the month and your budget doesn’t allow you to get another 2kgs then you can get 30 servings for R139

 We have also finally got all our stock problems sorted out so if you need anything from multi vits to creatine drop me a mail and i will order for you.

So lets have fun this December and train hard with the holidays in mind…..remember your state of mind dictates your training intensity….think positive, set yourself realistic goals and above all have fun achieving them!

Catch you in the gym

D3ano

DEANZONE GYMFIX NOVEMBER

Dean Strydom the resident personal trainer on the blog has his November newsletter for you to read through. He has some great info and tips. He has 20 years experience in the health business and on a personal achievements level he has few peers with as many distinctions as he has. He has represented Natal and South Africa in sports ranging from Ju Jitsu, Tennis, Body building and fitness. If anyone wants to take their training or healthy eating plans to another level – PLEASE get in touch with Dean on 0842517948 or email him on deans292@gmail.com.

Over to you Dean.

Ok guys here’s the 2nd newsletter …thanks for all the feedback from the first one…you guys actually do read the things i send you lol!… this last week i have relaxed nicely as you may have noticed and ive put on a healthy 8kgs since last weekends 3rd place at SA champs in JHB…..so if you see me at steers or kfc ignore my actions and do as i say not as i do!……next year im going for 1st place and i going to need to put on some serious muscle in the next 6 months.

 

MEAL FIX:

 Well to say the least the response was overwhelming….we expected maybe 10-15 people being interested in the meals which we would be able to handle with our small infrastructure …so when we received close on 50 definites for the system we realised we would have to plan and organise this really well…..so we are going to only start the fixed healthy meal system in January as we have to set up a bigger kitchen and employ some kitchen staff , as well as do some major shopping!….please be a little patient and we promise to have the meal plans and diets ready for you to choose and purchase in January!

 INKUNZI KETTLEBELLS: 

These are becoming very popular…..with Sean doing kb routines on the beach and in the gym everyone is really enjoying something new and seeing the awesome benefit of this type on training…..as i said in the previous news letter they are ideal for home and holiday training …easy to carry in your cars and keep at home and you have your own gym at the ready.

Here is some info on kb’s the prices as promised so if you want to get a set of 2 or 3 give myself or Sean a call and we will do the order for you:

 Kettlebells are special weights used to build strength and endurance. Unlike barbells and dumbbells, they look more like a canon ball with a thick handle attached at the top. Traditional designs are made out of a solid ball of cast iron. Kettlebells come in a variety of sizes with moderate gaps in weights. Some of the lightest kettlebells measure in at 10 lbs. while the heaviest are 100+ pounds.

People have been using kettlebells for hundreds of years.. By 1913, Russian magazine Hercules declared, “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.”

• Most kettlebell exercises focus on compound movements rather than isolation movements. In laymen’s terms, compound exercises recruit different muscle groups to complete a lift instead of focusing on just one muscle group by bending you at multiple points.
• Typically Kettlebells will not build huge muscle, as you often see with body builders. Kettlebells will build your strength and muscle tone without bulking you unnecessarily.
• Work mainly on core

If you want to order some, let me know so I can place the order for my next batch.

The price list is as follows

 4kg         195.00

 8kg         240.00

12kg       410.00

16kg       520.00

24kg       820.00

 32kg       930.00

 If you compare to  another popular retailer, you will see that they are way cheaper and no charge for local delivery - it’s a big cost there as well

 4kg  R245.00

8kg R395.00

12kg R545.00

16kg R695.00

24kg R1045.00

32kg R1305.00

DEANS MACHINES T’S:

 Every ones looking great in their new t’s….if you haven’t received your new t shirt if you train with Sean or myself you can come grab one!

BEACH BOOTCAMP:

Summers here and bootcamp is the place to be…..the beach is beautiful….and most of all if you haven’t seen how great the guys are looking that are doing Sean’s class then get down there and have a look…..classes cost a cheap R30 bucks and a even cheaper R10 bucks if you train with me… you cant beat training and having fun on the beach so get hold of Sean and book a place on the sand ;o)

WAR SUPPLEMENTS:

 This months special from today is our transformer fat burner for a very low R199….. this fat burner with hard training and a low calorie diet got me down to 7% body fat for my last compo so get your diet in order, organise and schedule your Personal training and bootcamp and get your supplements to give you the nutrition you need to achieve your goals!……here are this months prices:

 WHEY PROTEIN:                            R349

GRENADE ENERGY:                       R179

TRANSFORMER FAT BURNER        R199

MUTI VIT ZMA:                                 R199

CREATINE:                                      R 79

GLUTAMINE:                                   R119

RE-LOAD:                                        R229

ADVENTURE EVENT OF THE MONTH:

 As promised here is my next sporting event for November….like i said before try something new…..this is a hard 2 day event but its a great adventure….i have done a few of these and they are great and you can with complete these events at your general levels….there’s only one way to find out…..im keen to do this one so lets put a team together???…anyone??? ;o) 

 

[ Mondi Shanduka Newsprint Adventure Challenge ]

Venue: Midlands, KZN
Duration: 2-day, staged
Distance: 80km
Disciplines: MTB, hike, abseil, rafting plus (no navigation)
Team Format: 2 or 3
Entry fee: R450pp, incl food and juice

Contact: Les Willows – Willows Adventure Sports
Tel: 082 809 7923
Email:  mailto: lwillows@epworth.co.za

[ General Event Details ]

 

DATE:	Saturday, 21 November 2009 – Sunday, 22 November 2009
EVENT TYPE:	Adventure Racing/Multi-Sport
PROVINCE/AREA:	KwaZulu Natal, Midlands
CONTACT:	www.ar.co.za Lisa de Speville Cell: 082 936-2509 Tel: 011 622-3142 E-mail: lisa@ar.co.za Web: www.ar.co.za [View News & Information on this Operator >]

 GYM COLLECTION:

We are up to R3000 bucks…..so its slowly creeping up…..i would like to collect another R3000 by the end of November so i can get another R6000 from derivco then i will have some nice odds and ends in the gym by the end of December for the new year…so dig deep into your pockets this month if you use the gym regularly!…..everyone will benefit!….drop your donations off with me and give me your wish list for the gym and we will see what we can do.

 INSPIRATION FIX:

Check out this 5 year old….

http://www.iol.co.za/index.php?art_id=iol1256606179635A551&set_id=1&click_id=29&sf

shame i hope i don’t put to much pressure on my son Bronson after seeing this…he must have a father personal trainer from hell!…..amazing boy just shows what training and dedication can do…and lots of natural talent…i want to see him in 10 years!…enjoy and remember create a picture in your mind of how you want to look and feel the set specific solid training and nutrition in place and you will achieve your physical  goals…. you just have to sweat alittle….and that is half the fun!…keep training hard and above all enjoy and make the best out of every workout ;o)

CATCH YOU IN THE GYM…..D3ANO ;O)

DEANZONE Oct 2009

GYM fix: 

Hi Guys! ….OK let me just start by thanking you for putting up with my grumpy ill nature this last month, dieting for these crazy body building shows is really hard but thankfully it has finally paid off with me wining my first show this year…Natal WPF light heavy weight champion!…… then in 2 weeks i will compete in the big money show ….Samson’s Classic which is to be held at the ICC for the first time….this is going to be a great show and at a great venue so please try come and support me if you can….”Chesty” Justin Thacker and MK are also entering  in their relevant weight groups….so lots of quality muscle to see ;o)

 This new monthly mail serves to tell you about some new things happening and act as a instrument to give you some added value to your training so enjoy.

 MEAL fix

 Candy and myself are launching a  awesome new structured meal provision system.  All those that are battling with their diets and struggling getting into a good rhythm of eating properly and at the right time …this is the answer for you…..

How it will work is we will supply you with a menu of meals for the week, you will choose what you want and we will supply you every morning with your entire daily food needs:

 Breakfast

Mid morning snack

Lunch

Mid afternoon snack

Supper

 We can also supply you with all the supplements you may specifically need for that day:

 Candy will be the chef and let me tell you she has been cooking my food for the last week as i have been dieting for my show and her food is amazing….you wont even feel like you are dieting:

We are also catering for body builders so there will be plenty carb meals too ;o) 

 We can also supply your daily supplements for the day:

Multi vits

pre and post workout drinks

fat burners

etc….

 Would you please reply to this mail if you would be interested so as we can estimate the feasibility of this project.

 DEANS MACHINES   Tee’s

 The latest addition Deans Machines T shirts will be here next month…i normally give these t’s to you at x-mass time but this year you get them early.

With Seano and my training working so well together we have decided to make them together…so they will also be emblazoned with the bootcamp emblem…..so you can look forward to a great new shirt next month ;o)

 KETTLE BELLS

 Due to the great effectiveness of kettle bell training and the return of its popularity Sean has had a range of bells made that we are packaging and selling as perfect home training kit……so instead of buying a set of dumbbells for home or when you go on holiday you can get a set of 3 kettlebells and have a new way of training and staying toned and fit at home and away.  kettlebells are the first weights ever made and how weight training first originated.  Sean and myself are going on a course at the end of October to learn some new techniques and we will transfer those moves to you.

We will also supply you with a specific program with your new set of bells.

Prices to follow shortly……just drop me a mail if interested…..we will advise you as to what size bells you will specifically need:

 WAR supplements:

www.warsupplements.com/

 Here are this months supplement specials….please place your order with me:

 2KG WHEY PROTEIN:                                   R 349

MULTI VIT 3 MONTHS SUPPLY:             R 149

GRENADE ENERGY DRINK:                       R 169

CREATINE:                                                        R  79

GLUTAMINE                                                     R 119

TRANSFORMER FAT BURNER:                 R 249

 GYM COLLECTION:

 We only have another month left before i close the gym collection and we are sitting on a dismal R2000 which unfortunately wont buy us anything for the gym…..so if you want some great new stuff please donate and get others to help with the collection….don’t forget to send me your suggestions as to what you may want for the gym and i will place it on a short list…..thanks a mil to those that have already given money ;o)

 EVENTS:

 Every month i will highlight one event you can challenge yourself to do….this month its a mini tri-athlon….. 20km cycle / 600m swim / 10km run

 This may seem crazy to many of you but i guarantee you that many will surprise themselves in what they are capable of doing……if you don’t want to do the whole thing get two other team mates and you can each do one leg that you are strong at.

Ive always said and given the advise that you should not make gym the be all and end of your training….finding a sport and alternative activity to do is paramount in achieving your fitness goals….ie www.africanbootcamp.co.za/  , tennis anything you can do that’s fun and is going to grab your interest and make you burn calories and get fit without feeling like you are training.

 The next energade mini tri-athlon is at midmar dam on the 11th October

 http://www.bsgenergadetriseries.co.za/

 Catch you in the gym!

 D3ano ;o)