Muscle Co Bethlehem

23/10/2026

🔥 HYROX PREP – PUTTING IN THE WORK! 🔥

TRAIN. COMPETE. CONQUER. 💪

Today was another tough HYROX preparation session at Muscle Co!

The goal wasn't just to finish the workout. It was to maintain a strong running pace while pushing through fatigue, especially after the heavy sled work!

🏋️ TODAY'S WORKOUT – 3 ROUNDS

🏃 1,000m Run
🔥 25m Sled Push – 150kg
🏃 500m Run
💪 25m Sled Pull – 105kg
🔥 20m Burpee Broad Jumps
🏀 20 Wall Balls – 6kg

⏱️ 3 minutes rest between rounds.

🎯 TARGETS SET BEFORE THE WORKOUT

✅ 1km Run: 4:40–4:50
✅ Sled Push: 1:00–1:20
✅ 500m Run: 2:25–2:30 (4:50–5:00/km pace)
✅ Sled Pull: 1:10–1:30
✅ Burpee Broad Jumps: 1:00–1:20
✅ Wall Balls: 0:45–1:00

📊 MY ACTUAL RESULTS

🥇 ROUND 1 – 12:01

1km Run: 4:31 🔥

500m Run: 2:24

🥈 ROUND 2 – 12:03

1km Run: 4:34 🔥

500m Run: 2:29

🥉 ROUND 3 – 11:51 🔥

1km Run: 4:35

500m Run: 2:29

📈 SESSION AVERAGES

🏃 1km Run: 4:33
🏃 500m Run: 2:27
⏱️ Average Round: 11:58

WHAT DID I TAKE FROM TODAY?

The running targets were achieved, with every 1km run coming in faster than the target pace!

But the biggest challenge was definitely the running after the heavy sled push. The legs felt heavy, breathing became harder, and maintaining pace required serious effort.

What I'm particularly happy about is that my final round was actually my fastest, despite the accumulated fatigue!

And that's exactly what HYROX preparation is about. Learning to perform when your body is already tired.

🎯 THE GOAL: SUB-70-MINUTE HYROX!

There is still plenty of work to do, but every session is another opportunity to improve.

You cannot expect results from work you're not willing to put in!

Show up. Push yourself. Stay consistent.

🟠 MUSCLE CO. – PITCH UP!

23/10/2026

💪🖤 MORE THAN A GYM. WE ARE THE MUSCLE CO FAMILY! 🖤💪

At Muscle Co, you're not just another member. You're part of something bigger. You're part of a FAMILY!

A family where everyone is welcome, regardless of your age, fitness level, background or where you are in your fitness journey.

🔥 We push each other to become better.

🔥 We celebrate each other's victories, big or small.

🔥 We motivate each other when things get tough.

🔥 We don't judge. We encourage.

🔥 We don't compete against each other. We grow together.

Some arrive with confidence. Others arrive with insecurities. Some are chasing performance, others are simply trying to change their lives.

But once you walk through our doors, we all have something in common: WE SHOW UP!

At Muscle Co, it's not about being the strongest, the fastest or the fittest. It's about becoming a better version of YOURSELF, surrounded by people who genuinely want to see you succeed.

❤️ Different people. Different goals. ONE FAMILY.

MUSCLE CO — MORE THAN FITNESS. IT'S FAMILY.

💪 PITCH UP. BELONG. GROW.

21/10/2026

🔥 CONSISTENCY BUILDS RESULTS! 🔥

Everyone wants results. Everyone wants to feel stronger, look better and live a healthier life.

But here's the question…

ARE YOU WILLING TO SHOW UP EVEN WHEN YOU DON'T FEEL LIKE IT? 💪

Your fitness journey won't always be easy. There will be days when you're tired, unmotivated, stressed or simply not in the mood.

And that's exactly when consistency matters most!

✅ Set realistic goals.

✅ Make training part of your routine.

✅ Stop chasing perfection.

✅ Celebrate the small victories.

✅ Surround yourself with people who lift you up.

✅ Remember WHY you started.

You don't need to be motivated every single day. You need to build habits that keep you going when motivation disappears.

At MUSCLE CO, we believe fitness is about so much more than building muscle or losing weight.

It's about building confidence, discipline, mental strength and becoming a better version of yourself.

🔥 One workout won't change your life. But hundreds of workouts, done consistently, absolutely can!

Stop waiting for the perfect Monday.

Stop starting over.

JUST PITCH UP! THE RESULTS WILL FOLLOW! 🔥

💪 MUSCLE CO – EARN YOUR STRENGTH

20/10/2026

💪 SOMETIMES THE BIGGEST TRANSFORMATION IS THE ONE NOBODY CAN SEE. 🧠

We often measure progress by what we see in the mirror. Bigger muscles, less body fat, improved fitness and better performance.

But what about the progress we CAN'T see?

The days you walk into the gym feeling mentally exhausted, stressed, anxious or overwhelmed by everything life throws at you.

And then you train...

You sweat. You push yourself. You forget about the outside world for a little while.

And when you walk out, something has changed.

Your problems might still be there, but your mind feels clearer. Your mood feels lighter. You feel like you can take on another day.

THAT is a transformation worth chasing! 🔥

At Muscle Co, we believe exercise is about so much more than building a better body.

It's about building a stronger YOU.

Not every workout needs to be about breaking records or chasing physical results.

Sometimes, just showing up is the biggest victory of the day.

And if you're struggling mentally, remember that you don't have to fight every battle alone. Exercise can help, and asking for support is strength too.

🖤 TRAIN FOR YOUR BODY. BUT NEVER UNDERESTIMATE WHAT YOU'RE DOING FOR YOUR MIND.

PITCH UP. THE REST WILL FOLLOW.

🟡 MUSCLE CO.
Performance. Delivered.

15/10/2026

🏆🔥 MUSCLE CO HAS AN SA SHOOTING CHAMPION! 🇿🇦💪

What an incredible achievement!

A MASSIVE congratulations to Leibrandt Swart on his outstanding performance at the SA Shooting Championships! 🎯

🏆 Production Division:
🥇 1st Overall (Ages 21–60)
🥇 1st Juniors (Ages 16–21)
🎯 6 STAGE WINS!

Leibrandt, your hard work, dedication, discipline and commitment have paid off in a BIG way!

As your coach, there is nothing more rewarding than seeing someone you work with achieve greatness!

At Muscle Co, we believe that champions aren't made by luck. They are built through consistency, discipline, sacrifice and the willingness to put in the work when nobody is watching!

You didn't just compete, you made your mark! 🔥

We are incredibly proud of you, Leibrandt! Keep pushing boundaries, keep chasing greatness and never stop believing in what you are capable of!

ONE PROUD COACH! 💪🏆

MUSCLE CO – EARN YOUR STRENGTH!

15/10/2026

🔥 PERSONAL TRAINING SPECIAL – YOUR TIME IS NOW! 🔥

Are you tired of starting over? Tired of making promises to yourself that you never follow through on?

💪 It's time to stop making excuses and start making progress!

At MUSCLE CO, we don't believe in quick fixes. We believe in hard work, consistency, proper coaching and REAL RESULTS!

🔥 OUR LIMITED-TIME SPECIAL:

✅ 3 Personal Training Sessions per Week
✅ Only R700 per month!
✅ 12-Month Contract
✅ NO JOINING FEE!
✅ Professional Coaching
✅ Structured Training Programs
✅ A Supportive, Judgment-Free Environment

Whether your goal is to lose weight, build muscle, improve your fitness or simply take control of your health, WE ARE HERE TO HELP YOU!

⏳ SPECIAL ENDS 30 NOVEMBER!

Don't wait until January to start working on yourself. Get a head start NOW!

📍 Muscle Co – Bethlehem
📞 082 419 6828
📲 Instagram:

🔥 MUSCLE CO – EARN YOUR STRENGTH! 🔥

PITCH UP. PUT IN THE WORK. SEE THE RESULTS.

Personal Training Studio
Boxing Gym
Muscle Co Bow Tie Boxing Event

12/10/2026

🥊🔥 LOOKING FOR A NIGHT OUT WITH A DIFFERENCE? 🔥🥊

🥂 Want an excuse to dress up?
🥊 Looking for some action and excitement?
🍽️ Want to enjoy great food and even better company?
🎉 Ready to make some unforgettable memories?

THEN MUSCLE CO'S BOW TIE BOXING EVENT IS WHERE YOU NEED TO BE! 🥊🎩

Forget the usual Saturday night plans! We're bringing you an evening that combines the elegance of a formal event with the adrenaline and excitement of LIVE BOXING!

✨ WHAT CAN YOU EXPECT?

🥊 Multiple exciting boxing matches
🍽️ A delicious 3-course meal
🎩 An opportunity to dress up in style
🥂 Great company and an incredible atmosphere
🔥 Entertainment, excitement and unforgettable moments!

📅 Saturday, 7 November 2026
📍 Muscle Co – Bethlehem
🪑 10 seats per table

⚠️ LIMITED TABLES AVAILABLE!

This isn't just another boxing event. It's a complete night out, an experience to share with friends, family or colleagues!

Whether you're a boxing fan or simply looking for something different to do, THERE'S SOMETHING FOR EVERYONE!

📲 BOOK YOUR TABLE TODAY!
☎️ 082 419 6828

🥊 MUSCLE CO BOW TIE BOXING – WHERE CLASS MEETS COMBAT! 🎩🔥

08/10/2026

🔥 HYROX PREP – COACH LEADING BY EXAMPLE! 🔥

At Muscle Co, I don't just coach it. I DO IT! 💪

Today's HYROX preparation was all about building the engine, improving endurance and maintaining intensity under fatigue!

🏃 1KM RUN
🚣 500M ROW
⏱️ 2 MINUTES REST
🔁 5 ROUNDS

The goal? Get faster as the workout progresses!

🏃 Running splits:

- Round 1 – 5:03
- Round 2 – 4:45
- Round 3 – 4:35
- Round 4 – 4:29
- Round 5 – 4:20 🔥

Every round faster than the previous one!

That's what training with purpose is about. Learning to control your pace, push through fatigue and still have something left in the tank when it matters most!

HYROX isn't just about being strong. You need the engine to back it up!

No shortcuts. No excuses. Just consistent hard work!

🟠 MUSCLE CO. HYBRID TRAINING
TRAIN • COMPETE • CONQUER

08/10/2026

📱🚫 STOP SCROLLING AND START TRAINING! 💪🔥

Here's something I see far too often in gyms...

People spend more time scrolling through Facebook, Instagram and the latest news than actually focusing on their training!

Let me ask you something...

How is scrolling through social media going to make you stronger, fitter or help you achieve your goals? 🤔

IT WON'T!

You've made the effort to get to the gym. You've set aside time in your busy schedule to improve yourself. So why waste that valuable time staring at your phone?

Training requires FOCUS, DISCIPLINE AND INTENSITY!

Your rest periods are there for a reason. Your exercises have a purpose. Every minute of your session should contribute towards your progress.

I'm not saying you can't use your phone to track your workouts, change your music or check your training program.

I'm talking about mindlessly scrolling through social media between sets and losing focus on why you're actually there!

🔥 Your goals deserve more attention than your newsfeed!

Facebook will still be there in an hour. Instagram will still be there in an hour. The news will still be there in an hour.

But that training session? You only get one opportunity to give it your best today!

📵 PUT THE PHONE DOWN. 💪 PUT THE WORK IN. 🔥 LET YOUR RESULTS DO THE TALKING!

MUSCLE CO – EARN YOUR STRENGTH

📍 33 Lindley Street, Bethlehem 📞 082 419 6828

08/10/2026

🔥 THIS IS WHAT HAPPENS WHEN YOU STOP MAKING EXCUSES AND START PUTTING IN THE WORK! 💪

At Muscle Co, transformation is about so much more than just losing weight!

Look at Ashleigh's incredible progress! 👏🔥

But what makes me even prouder as his coach isn't just the physical transformation. It's the discipline, confidence, strength and mindset he's developed along the way!

And the best part?

HE SAYS HE'S ONLY 30% DONE! 🔥

That's what I love about coaching. Watching someone walk through the doors, make a commitment to themselves, and slowly become a completely different version of who they used to be.

Ashleigh, I'm extremely proud of you, buddy! You've put in the work, you've stayed committed, and the results speak for themselves!

But we're far from finished! 💪

To everyone sitting at home waiting for the perfect time to start:

You don't need to be fit to join a gym.
You don't need to know what you're doing.
You don't need to have everything figured out.

You just need to PITCH UP!

I'll help you with the rest.

📍 Muscle Co – 33 Lindley Street, Bethlehem
📱 082 419 6828

MUSCLE CO. – PERFORMANCE. DELIVERED.