Ingrid’s Transformation

The following is an amazingly motivational letter from one of our clients whose life has transformed since turning to Gymspo.

I have been battling with my weight for the past 5 years… Being menopausal didn’t help .. I have tried many diets many trainers .. Even a prof of endocrinology told me accept yourself and your weight this is what happens at this age !!!!!!

I kinda thought well if this is it .. This is it!!!!

Miserable and fat .. I just carried on eating and just continue to gain until I was weighing a hefty 70 kg on my tiny 1.56 meter frame !!!

At the beginning of April this year, my daughter showed me a before and after picture of a girl she knew, I could not believe the transformation, she looked amazing. We made an appointment to meet Geoff and he explained that he will put me on a scientific eating plan and a training program .. And walking away from the appointment , I thought ok .. Last resort .. Going to give it a try !!! What have I got to lose ?????

Well 6 months later.. I have lost in excess of 17 kg of fat.. I am fitter healthier than I have been in years..

What was different about this coach / trainer .. For one Geoff cares .. He really cares about his clients .. He was there for me when the going got tough .. When I wanted to give up .. He encouraged me to stick to the plan .. He pushed me to do more and as time went by the unbelievable happened , I started to lose weight , and I wasn’t hungry !!! The gym sessions were great .. I have been doing gym for years but now I realize I was going to gym but not actually do anything beneficial,

Geoff has shown me how to train properly , he has such insight and talent , so when you work with the best .. You get the best results.
My journey is on going .. Geoff has taught me how to eat correctly .. How to train properly and with hard work dedication and commitment anything is possible.. Even for me a 50 year old women !!!

Geoff thank you, I am eternally grateful for all you have done..

Sign up today and get started on your own transformation journey!

6 Amazing benefits of coconut water

Coconut water is an incredible thirst quencher that offers both a tasty alternative to water but more importantly a very healthy one at that. This pure liquid is packed with nutrients that yield an array of health benefits and will certainly aid you on the road to body transformation. Here are the 6 Benefits of Coconut Water that matter to every member needs to know: But before we get into that, here’s coconut water’s nutritional information:

Per 100g, most unflavored coconut water contains:

19.22 calories

4.5 grams sugar

215 milligrams (mg) of potassium

19.22 mg of sodium

1. It’s a GREAT help with transformational Efforts.

A great addition to your transformation plan! Coconut water is extremely low fat content in coconut water, so generous quantities can be consumed without the fear of immediately packing on the kilo’s you’re hoping to shred. It acts as an appetite suppressant and this will make you feel full!

2. Gives you beautiful skin.

For those of who suffer from skin blemishes on the surface of the skin, topical application of coconut water can go a do wonders as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. It’s a good hangover cure.

The next time you overshoot the mark we recommend that you treat yourself to coconut water to settle your stomach. It is also a great replacement of essential electrolytes that are needed to get you feeling yourself again.

4. Is great for your digestion system.

If you encounter difficulty with your inner workings, coconut water may be the answer for you. It has a very high concentration of fiber which is a great help in the prevention of indigestion and can reduce the occurrence of acid reflux.

5. Boosts hydration.

The ingredients in coconut water are way more effective at hydrating the human body than those of your typical sports and energy drinks. During exercise or extended periods of physical activity, the body loses lots of mineral-rich fluids. Cocnut water serves as an excellent replacement as it contains 294 mg of potassium and 5 mg of natural sugar per glass, which when compared to your favorite sports drink which only contains half of the potassium content and five times the amount of processed sugar. In addition, the sodium count is only 25 mg, which is relatively low compared to the 41 and 20 mg found in sports drinks and energy drinks respectively.

A real no brainer really.

6. Rich in nutrients.

Transformation cannot happen if you’re not healthy. Which is why coconut water is so great for you, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium.

How much can I drink and where can I find it?

Look at your meal plan for guidance! We’ve done the hard work for you.

If you are searching for a fresh coconut to enjoy, be sure to steer clear of those that have a hard brown shell as this is an indication that it is mature, and that’s not what you are looking for. Instead, look for those that are young and green as they usually contain a much higher supply of coconut water.

You can also buy it places like the Wellness warehouse or alternately its also sold online at places like

Happy drinking,

The team

Functional training vs traditional strength training

If you were to ask almost any fitness or strength and conditioning professional what the newest trend is with training athletes and regular clientele, some use of the word functional training would come out of their mouth. The term functional has taken the strength-training world to a whole new level. Some trainers will do exercises because they look cool, but in actuality they have no idea what the purpose of the exercise is. In some cases functional training has taken over the more common traditional training techniques. Is this bad? I don’t think so, as long as you can justify why and for what purpose you are doing the exercise for.

Many experts and researchers have various opinions about functional training, but most of them have a common definition for what it is supposed to accomplish. Functional training can be stated as “specific exercises that most closely replicate and enhance the activities you want to do outside in the three-dimensional world”. Another description portrays functional strength training as a means of performing work against resistance specifically in a way that the strength gained directly benefits the execution of activities of daily living (ADL’s) and movements associated with sports. Transferring the increases in strength that were achieved through one movement and then connecting them back to improvements of performance of another movement by affecting the neuromuscular system is the major goal of functional strength training.

Traditional strength training techniques, which are more common among average workout enthusiasts, are still very important parts of strength training. The major focus of traditional strength training is on isolation of an individual muscle to maximize overload. The more traditional exercises that are thought of might include leg presses, dip machines, leg extension machines etc. Depending on what you are training for these so-called traditional lifts can help you achieve your goal, possibly even more than the functional lifts could. Although, they are considered traditional exercises they may be considered functional depending on what your goal or function to improve is. If bodybuilding is your major goal, then these too can be considered functional for you.

Functionality depends not only on the exercise itself but also on many other factors, such as the pattern of execution, the characteristics of the athlete, reps, and sets, the manner of execution, the phase of training, interaction with other training, the current physical and mental state of the athlete, the overall training program, and several other variables. If you are a football player then you are training to become more functional or efficient on the field. If you enjoy gardening but it is too hard for you to do, then the function you are trying to improve might include being able to work in the garden longer without becoming overly fatigued. No matter what activity you do or don’t do, it is possible to train your muscles and brain to help you perform these activities more efficiently.

The movements of functional training require the client to coordinate balance and control, in addition to timing the muscle contractions similar to how they might need to in jumping to get a rebound, staying in a good defensive stance while shuffling left and right, or even putting the groceries up in the cabinet. The major adjustment the body must make in order to improve functional performance includes coordination, range of motion, type of contraction, and speed of movement. Traditional strength training is not as effective to improve theses things as much as functional training is. Every machine that is used has a certain range of motion that is, allowed once that is met, that’s it. Functional exercises can allow the body to challenge even more ROM. Speed of movement is not hard to perform with traditional strength training, but with limited ROM the carry over effect may not be as significant. In addition, traditional training methods control the speed of the movement in order to maximize hypertrophy and strength gains while making sure the person performing the exercise is safe.

One of the most important things that functional training helps to do is increase core stabilization. With increased core stabilization we are better able to control our bodies through different planes and movements. Core stabilization can help the more elderly population perform ADL’s with more ease and athletes control their bodies through awkward positions more effectively.

Research has shown that the greatest improvement in performance comes after training a muscle using the same type of contraction that the test is conducted in. This goes to show that functional training is definitely effective because the whole purpose is to train for the movement or activity that you are performing. If a football player wants to become more explosive, a functional exercise for him would not be a leg press, even though it will help to increase strength, instead a more functional exercise for him might be some variation of an Olympic lift, such as a power clean. If a grandmother wants to be able to play with her grandchildren, doing exercises where she is in a fixed position that only allows a certain ROM would not help her the most, but something where she is on her feet or getting up and down off of the ground might be more suitable. As personal trainers and strength coaches we must be able to analyze the movement the client wants to accomplish and find or invent, using sound practices, exercises that are more functional towards that goal.