Modify You

Hey peeps! Long time no hear😉

So in less than 5 weeks we will be expecting a little mini us. We are super excited for the new ventures ahead and we want to share this amazing journey with you.

Currently I'm still hitting the gym just to keep active and mostly just to stay strong. I've had alot of mums saying during their pregnancy they stayed active and when it came to giving birth it was a breeze for them. Fingers cross Im hoping it will. Honestly either way it will be an experience.

So we will share our little journey before baby comes on the trainings we will be doing and post pregnancy. I'm hoping to get straight back into crossfit to get my strength back and that bit of muscle thats hidden somewhere. Oh yeah I crossfit now well before we found out we were expecting. I found it way more motivating and super enjoyable than training on my own.

What works for you and what makes you happy you should keep doing!

P.S It's a girl and her names Luca, here's a few photos of her bump 😍😘❤

An epic post on Caffeine and it's benefits with exercise!

☕️Does caffeine improve exercise performance in everyone?
🏃🏼‍♂️Many studies have shown beneficial effects of caffeine on exercise performance (1), which led to the frequent use of caffeine by athletes. However, the individual responses to caffeine has been shown to vary a lot. Some individuals even appear to perform worse with caffeine (2).
🔎A possible explanation for these individual differences is the expression of the CYP1A2 gene. This enzyme metabolizes over 95% of caffeine (3). Individuals can be categorized in AA (fast metabolizers), AC (slow metabolizers), and CC (also slow metabolizers) based on their CYP1A2 genotype.
🚴‍♂️In the present study, subjects performed a 10-k cycling time trial 3 times with either 0, 2, or 4 mg/kg caffeine ingested ~75 min before. Fast metabolizers (AA genotype) improved their time trial performance by 7% with 4 mg/kg caffeine compared to placebo, while the slow metabolizers (CC genotype) decreased their time trial performance by 14%. No effect of caffeine was found in the slow metabolizers with the AC genotype.
😫In support, the rate of perceived effort was decreased in the fast metabolizers (AA genotype), while the slow metabolizers (CC genotype) showed no difference.
📊It should be noted that only 8% of the participants had the CC genotype and observed this negative effect of caffeine. 43% of the subjects had the AC genotype and observed no difference in performance, while the other 49% had the AA genotype which led to an improvement in performance.
💡In conclusion, although caffeine either improves or has no effect on performance in most people, it may actually decrease performance in some people.
📄Study by
https://www.ncbi.nlm.nih.gov/pubmed/29509641
🗂Other references:
1) https://www.ncbi.nlm.nih.gov/pubmed/19077738
2) https://www.ncbi.nlm.nih.gov/pubmed/25517202
3) https://www.ncbi.nlm.nih.gov/pubmed/17221922

Big big S/O to our client and an amazing but challenging past 25 week's.

Learning the art of flexible dieting can be a tricky one but with a bit of coaching we can confidently say Vanita has cracked the code....

A massive 9% body fat down and gaining a massive 4kgs of lean muscle Vanita has actually put on weight...lol!

Wait......what???

Yes weight gain is up but fat mass is down significantly.... Just shows that using a set of scales alone is a very poor measure.

Any questions flick the team a message and well put you on the right track.

Super proud of you Vanita!!! 😊🏋️‍♂️