ORBIS Coaching

Happy International Women's Day!

As a husband, son, brother, cousin, uncle, colleague and friend to so many amazing girls and women, I'm lucky to continue to be inspired by you all!

Losing weight is one of the most common life and fitness goals - little wonder with 67% of our adult population either obese or overweight. But how do you lose weight? Here are my main general tips to get somebody started:
1. Avoid diets, there are no shortcuts! Instead learn about nutrition and change the way you eat, finding a nutrition and lifestyle strategy that supports your goals both short and long term
2. Stay hydrated, water is your ally when losing weight - and stay away from sugary drinks!
3. Lift weights, the heavier the better. Yes I know you are a runner or cyclist, and might be afraid to gain too much mass and get "heavy". This is unlikely to happen, as long as you keep your endurance training as well.
4. Learn to rest. More isn't always better, and having rest days of no training are important to allow the body to create the adaptations needed to get faster.
5. Set a goal, probably the most important tip, make it achievable, share it with close people that will support your lifestyle changes towards it, and adjust any actions in order to reach it!

Need a few pointers on strength training for MTB? Have a read of this article I wrote for and get into it 💪

Got any questions on how to get stronger? Get in touch or have a look on orbiscoaching.com 🤓

And remember - nobody has gotten slower from being stronger 🚀!

Seriously, how good is running?

Takes my mind off stressful days, quick workout (especially when throwing dune sprints in 💪) and starts at your doorstep 👌

BIKE STRENGTH WITHOUT WEIGHTS

So this Quarantine or Social Isolation has you without acces to a gym - no problem! 😀

I have developed a bodyweight strength and conditioning program, only using your body as a tool to increase your bike-specific fitness.

Over 6 weeks you will receive simple but effective workouts that will improve your strength, agility, balance and overall fitness. You will feel the difference both off and on the bike! 📸

@ Sydney, Australia

Thats right - 25% off on all our Mountain Bike 🚵‍♂️🏋️‍♀️strength and conditioning programs💪. No more excuses to starting your 2019 season strong and lean!

Get the best MTB training program out there delivered to your phone via app 📱.

Use code XMAS25 at checkout, only until the end of December!

Link: orbiscoaching.com/mtb-packages

So what do I mean by strength for cyclists? 🤓

I wrote up a short blogpost on how I approach strength training for cyclist (all disciplines, not only MTB).
Basically I see 3 main types of strength:

1. Pedalling Strength 🚴
2. Full Body Strength 🏋
3. "Off the Bike" Strength 💪

Each of these are developed differently, but all three are crucial in not only making you are better rider, but also a better moving human.

Click in bio or head over to orbiscoaching.com/blog

MTB 💪 STRENGTH 💪TRAINING 💪 PROGRAMS

Ready to get stronger, faster and have more fun on the bike?
We have developed the best strength and conditioning training programs for beginners or advanced athletes.

With either 8 or 12 week long programs , you are certain to get stronger and faster on the bike as a result. Click trough to our website for more info!

orbiscoaching.com/mtb-packages

WORKOUT OF THE WEEK - No gym needed

Full Body Conditioning - 3 Rounds of:

20m Bear Crawl 🐻
10x Squat Jumps 🚀
20m Bear Crawl 🐻
10x Pushup 💪

Finisher 30x Burpee 🔥

MTB 🚴 STRENGTH 💪 TRAINING 🏋️ PACKAGES 📦

Why train with weights?
👉 increased power output
👉 better bike control on rough descents
👉 improved muscular endurance
👉 increased proprioception
👉 stronger tendons & ligaments
👉 reduced injury likelihood
👉 increased bone density

Access the unique MTB strength and conditioning training packages via the Orbis app. These programs are the result of years of training elite MTB riders and now available to you straight on your phone!

Ready to start training? Click link in bio to learn about the 8 and 12 week strength and conditioning training programs.

WORKOUT OF THE WEEK

Bodyweight Burner 🔥 - No gym or equipment needed 🤸‍♂️!

EMOM ⏱️ (Every Minute on the Minute) complete:

40 x russian twist
30 x kicksits
20 x spiderman pushup
10 x pistol squat (ea leg)

Or just do 3 rounds for time, get that burn going 👊!

More workouts in our app - check link in bio for training packages!

No access to a gym - no problem! 😀

We have developed a bodyweight conditioning program, only using your body as a tool to increase your bike-specific fitness.

Over 6 weeks you will receive simple but effective workouts that will improve your strength, agility, balance and overall fitness. You will feel the difference both off and on the bike!