The Friday Finisher

Welcome to your quick-fire, end of week update with a few bite-sized bullet points covering what we’re learning about and loving in three areas: fitness, nutrition and mindset. One bullet from each trainer, a little nugget of health and fitness gold.

FITNESS: Libby wants you to jump to it! 

For those who wish for truly excellent cardio fitness BUT want to avoid all that ‘pounding of the pavement stuff’ (I think they call it ‘y-ogging’?), Lib has good news. Approximately 10-mins of non-stop skipping will have the same effect as a 30-min road run when it comes to improved cardiovascular efficiency, coordination, endurance, reflexes, bone density and calorie burn. That’s a win!

p.s. Yes, you WILL get the exact same outcome when using either the blue or red AGOGA skipping ropes; we’ve tested each extensively. If your rope breaks mid-whip, you may even score an extra 10 calories (or so) from that little burst of shock you get right when it happens. Science.

NUTRITION: Vee’s got your smoothie fix

It’s slowly warming up and that means we’re getting into the morning smoothie season! Whether you need a quick-to-prepare morning meal or a mid-day berry buzz, Vee’s got you covered with these delicious recipes (each approx. 200kcal):

Vee’s Morning Smoothie

  • 1 cup kale
  • 1 cup spinach
  • ½ cup frozen blueberries
  • ½ cup frozen raspberries
  • ½ cup coconut water
  • ½ cup water
  • 2 tsp agave syrup
  • 1 tsp chia seeds
  • flavourless BCAAs powder

Vee’s Berry Smoothie

Blend and put in a freezer for about 10-min to get a gelato-like consistency!

  • 100g organic natural yoghurt
  • ½ cup frozen blueberries
  • ½ cup frozen cherries
  • 2tbsp raw cacao
  • 1tsp agave syrup

MINDSET: Nic is in the (Bondi Yoga) House

To offset the daily grind and restore some balance, sometimes all we need is to treat ourselves to a little getaway or special day. The AGOGA team is excited to partner with our friends at Bondi Yoga House for its men’s only fitness retreat “Bring Your Homies”. Respect.

Bring Your Homies will combine AGOGA training, yoga, a manly BBQ, craft beers, a special guest speaker and of course… kombucha! This men’s retreat will give you guys (or that special guy in your life) an opportunity to learn a little about healthy nutrition, the benefits of a balanced lifestyle and the chance to meet likeminded dudes in the Bondi community.

This awesome event will run from 10am-3pm on Sunday 9th October; tickets are $79 and can be purchased here. Do it.

Thanks for reading Agogians! Have a fantastic weekend, and we’ll see you in the studio.

Nic Mendoza-Jones

Nic is AGOGA’s functional strength specialist. He’s known for his obsessive research (comes from being an ex lawyer) and self-experimentation with innovative and alternative training methods including kettlebells, Indian clubs and ‘gada’ steel maces.

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