These are the top 5 BEST Muscle Foods our trainers eat every day

These are the top 5 BEST Muscle Foods our trainers eat every day

Wondering what foods to add to your eating plan to bulk up on muscle and increase strength? Our expert personal trainers at BodyBack share the top 5 muscle foods they eat every day, which you should add to your diet too:

  • Eggs
    Eggs contain large amounts of the amino acid leucine, which you need to gain muscle. Eggs are also rich in healthy fats, B vitamins and choline. 
  • Lean beef
    Beef is loaded with high-quality protein, B vitamins, minerals and creatine. Our mobile trainers say research has shown that eating lean red meat can increase the amount of lean mass gained with weight training. 
  • Fish, like tuna and salmon
    Tuna contains high amounts of vitamin A and several B vitamins. The Omega-3 fatty acids found in salmon play an important role in muscular health. 
  • Skinless chicken breasts
    Chicken breasts are packed with protein and B vitamins niacin and B6. These help your body function optimally during muscle-gaining exercises. 
  • Cottage cheese
    Cottage cheese is a great source of protein and leucine, so snack on it in between meals!


If you’re looking for a healthy eating plan and fitness plan tailored to your personal physique and lifestyle, get in touch with our mobile expert personal trainers at BodyBack. 

Sore Muscles after a Workout? 3 TOP Personal Trainer Tips to Improve Muscle Recovery

Sore Muscles after a Workout? 3 TOP Personal Trainer Tips to Improve Muscle Recovery

According to our expert mobile personal trainers, these post-workout tips will improve muscle recovery, so you’re amped for your next training session!


  • BEFORE you train Make sure you’re properly hydrated. A good rule of thumb is to multiply your weight in kilograms by 0.033. So, if you weigh 60kg, you should be drinking about 2 litres of water per day.
    60kg x 0.033 = 1.98L


  • DURING your session Warm up properly and regulate your training intensity. A full-body warm up is always preferred, but a joint mobility warm up will do the job too. This is a warm up of mobility exercises specific to your exercise selection. 


  • AFTER your session Chad, our head personal mobile trainer says,Perform active recovery, which includes walking, joint mobility exercises and very light strength training. 


Chat to BodyBack’s expert fitness trainers to get the best advice on your workouts, fitness goals, and diet. Start your transformation and get in touch with BodyBack’s mobile personal trainers today.

Personal Trainers Do This Exercise to Increase Mobility

Personal Trainers Do This Exercise to Increase Mobility

Chad, our head mobile personal trainer, says, “Your body is a smart piece of muscley machinery, and gives you feedback about your workout in the form of pain. Pain is the red flag you must pay attention to, because you’ve gone too far.” This is how our expert fitness trainers suggest you increase my mobility, safely:

  • Increase your range of motion, slowly
    Do the L-sit to tabletop: Sit with your knees bent and hands behind your hips. Raise your hips until your torso is parallel to the floor. Keeping your arms straight, slowly straighten your legs and lower your hips to hover above the floor. Pause, then move back into the bridge position.

  • Work on your strength and stability
    Use the ranges you have, and use them often. If you don’t, you’ll lose that range. To increase mobility, you need to develop the strength and stability in the ranges you want for your body to keep allowing you to go there, safely.


BodyBack is your ultimate fitness partner, guiding your workouts, as well as your diet and motivation. Start your transformation and get in touch with our mobile personal fitness trainers.

How to fuel your body with food before a workout

How to fuel your body with food before a workout

Food fuels your body, so it’s important to use the right fuel, and the right amount. Being fit is about diet just as much as exercise. The right diet can maximize your training and get the most out of your workout.


Follow these three rules when fueling up before a workout, at least an hour before.

  • Hydrate!

Keep your body going with what’s most essential – water.

  • Healthy carbohydrates

Bulk up on whole grain cereal, toast or pasta.

  • Protein

Finish off with some lean protein or protein with healthy fats, like peanut butter.


If you don’t have time for a whole meal, opt for a serving of fruit, like an apple or a banana.


BodyBack is your ultimate fitness partner, guiding your workouts as well as your diet and motivation. Start your transformation and get in touch with our trainers.

Take the “Die” out of dieting

Take the “Die” out of dieting

Yes, we used the “D” word but before you get your heart racing, hear us out.Flexible dieting isn’t your average diet plan and you’re not selling your soul to lose a few kilos. It’s like every day is a cheat day but with a little exercise!
Flexible Dieting isn’t about what you eat, it’s about how much you eat.
After all, your body doesn’t really need an excessive amount of food to function properly.All you need to do is count the number of macronutrients that you need to achieve your ideal body goals (protein, carbohydrate and fat – we’ll call them macros):
1: Calculate your total daily energy expenditure (TDEE) based on your current weight and exercise routine.
2: Calculate your macros in ratios that help you reach your goal.
3: Track your food intake and try to meet your TDEE and macro limits each day.
Let’s say you were to treat yourself to some pizza, your TDEE tells you that your body only needs two slices but of course two slices aren’t enough to appease your hunger, so what do you do about those extra slices? Exercise!
We’ve put together a little table to guide you on what simple exercises you can do when you need to appease your snacking needs:
Sponge Cake (A slice) 63g



Total Body Workout 15 min:
30 sec alternating Bird dog
30 sec Glute Bridges
30 sec Push ups
30 sec Supermans
30 sec Plank
Chocolate chip Cookie 16g



20 min Yoga Routine
Hold Each Pose For 20 Sec:
Forward Bend
Chair Pose
Downward Facing Dog
Dolphin Pose
3-Legged Dog Left Side
3-Legged Dog Right Side
Camel Pose
Cobra Pose
Upward Facing Dog
Plank on Forearm
Side Plank Right
Side Plank Left
Bridge pose
Warrior 1
Warrior 2
Warrior 3
Triangle Pose
Child’s Pose
Corpse Pose
Chocolate (BARONE) 55g



4 min Jump Rope
90 sec Mountain Climbers
90 sec Squat Jumps
90 sec Plank
90 sec Jumping Jacks
90 sec Burpees
4 min Jump Rope
A Cupcake (1 cupcake) 43g



8 min EMOM
5 Burpees
10 Squats
5 Plank Cross Toe Touch (per side)
90 sec Burpees
4 min Jump Rope
Burger (regular) & fries (small)



3 Rounds
30 jumping jacks
5 Push ups
25 high knees
7 burpees
10 crunches
7 squats
5 push ups
10 crunches
5 push ups
7 squats
30 jumping jacks
1 min wall squat
5 push ups
25 high knees
French toast (One Slice) 65g



10 min EMOM
10 Squats
10 Pushups
10 Sit Ups
Soft drink 330ml



AB Circuit
10 Mountain climbers
10 Crunches
10 High to Low Plank
10 Bicycle Crunches
10 Side V-Ups each side
10 Reverse Crunches
10 Toe Touches
10 Leg Lifts
10 X’s & O’s
Chat to one of our trainers to find out which exercises you can do for your favourite foods
and keep your eyes peeled for more.
When you want the D and Omega 3

When you want the D and Omega 3

We see that you’ve been anxiously waiting for this next set of tips, or you’ve just happened to stumble upon part 2, either way, we’re happy to have you back 😉

Today we’ll be focusing on the next two supplements to get you on the road to a hot and healthy bod!

And without further adieu, let’s introduce you to the D! Swiftly remove your mind from the gutter because we’re talking about Vitamin D(3).

So why do you need the “D” when the sun so graciously gives it to us? It’s simple, it doesn’t give us enough, especially if you don’t have the luxury of lazing about on the beach all day. We need Vitamin D to create those busy bodies that prevent diseases, encourage strength and boost your immune system. Ideally you’ll need 2,000 to 4,000 IU but chat to your doc about your recommended dosage.

Maki your way to our next supplement, Omega 3! You guessed it, Sushi! These heroes of the california roll, salmon and tuna, are an excellent source of Omega 3! Sushi can get a little pricey, especially if you want to eat it everyday, and the last thing we want is for the novelty to wear off. Luckily, there’s a pill for that! You can get all the immune boosting, hair strengthening and nutrient absorbing Omega 3 fish oil supplements. This will ensure that your sushi treats are saved for those special occasions (as they should be).

Make sure you get a good quality fish oil supplement because the last thing you need is heavy metals and pesticides in your body, perhaps have a chat to your doctor for a supplement that he or she would recommend.

Stay happy and healthy, till next time.