What are the opening hours?

Monday 05:00 - 09:00 16:00 - 18:00 Tuesday 05:00 - 09:00 15:00 - 18:00 Wednesday 05:00 - 09:00 16:00 - 18:00 Thursday 05:00 - 09:00 15:00 - 18:00

https://www.facebook.com/109047392148874/

Ener-Geez, Shop 1, Hippo Centre, Corner of Douwater and Walter Sisulu Drive, Lephalale (2026)

Q: What is the address?

Shop 1, Hippo Centre, Corner Of Douwater And Walter Sisulu Drive

18/10/2026

❤️ SOMETHING VERY SPECIAL TO ME… ❤️

I’ve been sitting here reading all your messages, comments and memories, and honestly… I don’t think I have the words to explain what they mean to me. 🥹❤️

So instead of trying to reply to every single beautiful message individually, I wanted to share some of them here, because these words are not just comments.

They are pieces of the EnerGeez story.

A story that started in 2021.

One dream...
A few members...
A lot of hard work...
Thousands of workouts...
Countless memories...
Friendships...
Challenges...
Growth...
And one incredible family. ❤️

Over the past 5 years, I’ve watched people walk through the Ener-Geez doors unsure of themselves… and leave stronger, more confident and believing in themselves a little more.

I’ve watched friendships form.
I’ve watched people achieve things they never thought possible.
I’ve watched members pick each other up on the difficult days and celebrate each other on the good ones.

And somewhere along the way, Ener-Geez became so much more than a fitness studio.

It became a place filled with stories.

YOUR stories. ❤️

And that is what makes today so incredibly special...

Because Ener-Geez isn’t just something I built.

WE built it!!!

Every person who has ever walked through those doors, every workout completed, every laugh, every tear, every challenge, every achievement and every “I really don’t want to train today!” 😂 has helped shape Ener-Geez into what it is today.

I am incredibly grateful that I get to be part of your journeys.

Thank you for making EnerGeez what it is. ❤️

Five years later, I can honestly say that I wouldn’t change the journey for anything.

Here’s to the memories we’ve already made, the people we’ve met, the goals we’ve smashed… and to everything still to come. 🥂❤️

ENER-GEEZ TURNS 5! 🎉
18 OCTOBER 2026
Inner Strength & Endurance

❤️ THANK YOU FOR 5 AMAZING YEARS ❤️

18/10/2026

🎉💗 5 YEARS OF ENER-GEEZ! 💗🎉

18 October 2021 - 18 October 2026

Five years ago, Ener-Geez started with a dream, a handful of members and a whole lot of determination...

Today, I look back and honestly struggle to put into words what these 5 years have meant. 🥹❤️

Ener-Geez started as a fitness studio… but somewhere along the way, it became so much more.

It became a place where people came when they were tired, stressed, nervous, excited, frustrated, celebrating, struggling or simply needing an hour for themselves...

It became a place where friendships were made, confidence was built, boundaries were pushed and goals were smashed. 💪🔥

There have been early mornings, tough workouts, sweaty shirts, sore muscles, laughter, tears, crazy challenges, competitions, celebrations and probably more burpees than anyone would like to remember! 😂

But most importantly…

THERE HAVE BEEN PEOPLE. ❤️

Our Ener-Geez members.

The people who walked through those doors and trusted me to be part of their journey.

The people who kept showing up.

The people who encouraged each other.

The people who celebrated someone else's success as if it were their own.

And the people who turned a fitness studio into a FAMILY... ☺️

From those first few members to the amazing community we have today, YOU are Ener-Geez.

I am incredibly grateful for every person who has ever been part of this journey, whether you have been here for five years, five months or only walked through our doors once.

You have all left your mark on Ener-Geez. ❤️

So today, we don't just celebrate a business turning 5.

We celebrate 5 YEARS OF PEOPLE...

5 YEARS OF MEMORIES.
5 YEARS OF CHALLENGES.
5 YEARS OF GROWTH.
5 YEARS OF SHOWING UP.
5 YEARS OF INNER STRENGTH & ENDURANCE.

And I have a feeling… the best is still to come.

Thank you for believing in Ener-Geez.
Thank you for trusting me.
Thank you for showing up.
Thank you for making this what it is.

Happy 5th Birthday, ENER-GEEZ! 🥳

Here’s to the next chapter…
STRONGER. TOGETHER.

💪🔥💪
ENER-GEEZ
Inner Strength & Endurance

08/10/2026

LET’S TALK ABOUT SOMETHING REAL… ❤️

There is a huge misunderstanding about personal trainers, fitness coaches and the bodies you see on social media.

Because the truth is… we are just like you.

Personal trainers have bad days.
We have body insecurities.
We have cellulite.
We have stretch marks.
We have soft bits, sagging bits and bits we sometimes wish looked different.
We get older. Our bodies change.
We sometimes eat the wrong things.
We sometimes don’t train when we should.
And yes… sometimes we look in the mirror and think, “Eish, I don't like that!” 😂

But social media doesn't always show that.

Most of the time, social media post only the good content with great lighting, what they want us to see...
The good angles.
The perfect bodies.
The moments when everything looks great.

And with filters, editing, carefully chosen photos and now with AI making almost anything look “perfect”… it's becoming incredibly easy to believe that everyone else has figured it out except you.

They haven't...

And ladies, I really want you to hear this:

Your body was never supposed to stay the same forever.

Whether you're 30, 40, 50, 60 or beyond, your body is going to change. Skin changes. Hormones change. Muscle changes. Fat distribution changes. Things start to sag. Stretch marks appear. Scars happen. Life happens.

That doesn't mean your body has failed you. ❤️

There is absolutely nothing wrong with being different or looking different.

Instead of spending your life worrying about the little things you don't like about your body, let's start focusing on what your body can DO.

Make it stronger.
Make it fitter.
Make it healthier.
Make it capable.
Make it a body that carries you through life with confidence.

You don't have to hate your body into becoming healthier.

You can love it, respect it and still want to improve it.

At Ener-Geez, we aren't here to create a room full of “perfect” bodies.

We're here to create strong people.

People who show up.
People who keep going.
People who support each other.
People who are getting older but refusing to stop living.
People who are learning that their worth was never measured by a flat stomach, perfect legs or a cellulite-free backside.

We all have flaws. We all have things we would love to change. We are all getting older.

And that's okay.

So please don't compare your real body to somebody else's highlight reel.

Your stretch marks don't make you less beautiful.
Your cellulite doesn't make you less worthy.
Your softer stomach doesn't make you less strong.
Your age doesn't disqualify you.

You are allowed to change. You are allowed to age. You are allowed to have flaws. And you are still perfectly YOU. ❤️

Stay strong.
Stay fit.
Stay healthy.
Keep moving.

And most importantly…

Make peace with the body that has carried you this far. ❤️

ENER-GEEZ
Inner Strength & Endurance 💪

21/09/2026

🔥 THE GRIND 2027 IS COMING… 🔥

You asked for bigger.
You asked for tougher.
You asked for MORE.
So we’re bringing it! 💪🔥

🏆 THE GRIND 2027 – 3RD EDITION 🏆
📍 Mogol Club, Lephalale
📅 22 May 2027

And this year… THE GRIND IS CHANGING! 👀

💥 WHAT’S NEW IN 2027?

🔥 INDIVIDUAL CATEGORIES – No partner? No problem! This year you can take on The Grind SOLO! 🏃‍♀️🏃‍♂️

🔥 TEAM CATEGORIES – The battle continues with your teammate!
👩 Ladies | 👨 Men | 👫 Mixed

🔥 BIGGER. TOUGHER. MORE GRIND.

Expect a brutal mix of strength, endurance, speed, teamwork and mental toughness designed to push you way outside your comfort zone.

This isn’t just a competition.
It’s a test of what you’re made of. 🔥

And we’re only getting started… 👀

WHO’S READY TO GRIND? 💪🔥

24/08/2026

HIIT vs. CARDIO – Which One Is Better?

This is one of the most common fitness questions... and the answer is: "it depends on your goal"

🔥 HIIT (High-Intensity Interval Training)

HIIT alternates short bursts of maximum effort with brief recovery periods.

Benefits:
✅ Burns a lot of calories in a short time.
✅ Increases your metabolism, helping you burn calories even after your workout.
✅ Improves cardiovascular fitness.
✅ Helps preserve lean muscle while losing body fat.
✅ Perfect for busy schedules (20–30 minutes can be enough).

Best for:
• Fat loss
• Improving fitness quickly
• Building endurance
• People with limited time

❤️ Steady-State Cardio

Steady-state cardio is continuous exercise at a moderate pace, such as walking, jogging, cycling, or swimming.

Benefits:
✅ Great for improving heart health.
✅ Builds aerobic endurance.
✅ Lower impact and easier to recover from.
✅ Helps reduce stress and improve mental wellbeing.
✅ Excellent for beginners and recovery days.

Best for:
• General health
• Building endurance
• Active recovery
• Long-distance events

🤔 So... Which Burns More Fat?

Many people think HIIT is the ultimate fat-burning workout. While HIIT burns more calories per minute, steady-state cardio can also be very effective, especially when done consistently.

👉 The biggest factor in fat loss isn't choosing HIIT or cardio...
It's being consistent, eating well, and staying in a calorie deficit if your goal is weight loss.

💪 The Best Approach?

Why choose one when you can enjoy both?

🏋️ Strength Training: 3–4 times per week
🔥 HIIT: 1–2 sessions per week
🚶 Cardio or Walking: 2–4 sessions per week

This combination helps you:
✔ Build lean muscle
✔ Burn body fat
✔ Improve heart health
✔ Increase fitness
✔ Recover better
✔ Stay motivated

💥 Remember: The best workout is the one you can stick to consistently. Find activities you enjoy, keep moving, and make fitness part of your lifestyle, not just a temporary challenge.

👇 Which do you prefer?

🔥 HIIT
❤️ Cardio
💪 Or a combination of both?

12/08/2026

🍄 MUSHROOMS: NATURE'S NUTRIENT POWERHOUSE! 💪

Mushrooms are one of the healthiest foods you can add to your diet. They're naturally low in calories, rich in vitamins and minerals, packed with antioxidants, and contain compounds that support your immune system, heart, brain, and overall health...

Most mushrooms are over 90% water, making them filling while being very low in calories..

🍄 WHITE BUTTON MUSHROOMS
Nutrition (100g)
• Calories: 22 • Protein: 3.1g • Carbohydrates: 3.3g • Fibre: 1g • Fat: 0.3g

RICH IN
✅ Vitamin B2 (Riboflavin)
✅ Vitamin B3 (Niacin)
✅ Selenium
✅ Potassium

BENEFITS
✔ Boosts the immune system
✔ Supports healthy digestion
✔ Helps convert food into energy
✔ Supports healthy skin
✔ Low in calories for weight management

Best for: Everyday healthy eating and weight loss.

🍄 CREMINI (Brown) MUSHROOMS
Nutrition (100g)
• Calories: 22 • Protein: 3g • Carbohydrates: 4g • Fibre: 1g • Fat: 0.3g

RICH IN
✅ B Vitamins
✅ Selenium
✅ Copper

BENEFITS
✔ Rich in antioxidants
✔ Supports heart health
✔ Helps reduce inflammation
✔ Provides lasting energy

Best for: Daily meals and active lifestyles.

🍄 PORTOBELLO MUSHROOMS
Nutrition (100g)
• Calories: 29 • Protein: 2.5g • Carbohydrates: 5g • Fibre: 2g • Fat: 0.4g

RICH IN
✅ Potassium
✅ B Vitamins
✅ Selenium

BENEFITS
✔ Great meat substitute
✔ Helps maintain healthy blood pressure
✔ Supports muscle function
✔ High in fibre for fullness

Best for: Healthy burgers, grilling, and vegetarian meals.

🍄 SHIITAKE MUSHROOMS
Nutrition (100g)
• Calories: 34 • Protein: 2.2g • Carbohydrates: 7g • Fibre: 2.5g • Fat: 0.5g

RICH IN
✅ Copper
✅ Selenium
✅ Vitamin B5

BENEFITS
✔ Strengthens the immune system
✔ Supports heart health
✔ Rich in antioxidants
✔ May help lower cholesterol
✔ Supports gut health

Best for: Immune support.

🍄 OYSTER MUSHROOMS
Nutrition (100g)
• Calories: 33 • Protein: 3.3g • Carbohydrates: 6g • Fibre: 2g • Fat: 0.4g

RICH IN
✅ Iron
✅ Zinc
✅ Potassium

BENEFITS
✔ Supports muscle recovery
✔ Boosts immunity
✔ Helps reduce inflammation
✔ Supports healthy blood circulation

Best for: Athletes and recovery.

🍄 ENOKI MUSHROOMS
Nutrition (100g)
• Calories: 37 • Protein: 2.7g • Carbohydrates: 7.8g • Fibre: 2.7g • Fat: 0.3g

RICH IN
✅ B Vitamins
✅ Potassium
✅ Antioxidants

BENEFITS
✔ Supports gut health
✔ Helps lower cholesterol
✔ Strengthens immunity
✔ Low-calorie, filling food

Best for: Soups and stir-fries.

🍄 LION'S MANE MUSHROOMS
Nutrition (100g)
• Calories: 35 • Protein: 2g • Carbohydrates: 7g • Fibre: 2g • Fat: 0.3g

RICH IN
✅ Antioxidants
✅ Beta-glucans

BENEFITS
✔ Supports brain health
✔ May improve memory and focus
✔ Supports nerve health
✔ Helps reduce inflammation

Best for: Brain function and mental performance.

🍄 MAITAKE MUSHROOMS
Nutrition (100g)
• Calories: 31 • Protein: 2g • Carbohydrates: 7g • Fibre: 2.7g • Fat: 0.2g

RICH IN
✅ Vitamin D (when exposed to UV light)
✅ Potassium
✅ Beta-glucans

BENEFITS
✔ Supports immune health
✔ Helps regulate blood sugar
✔ Rich in antioxidants
✔ Supports heart health

Best for: Blood sugar control and immunity.

🍄 KING OYSTER MUSHROOMS
Nutrition (100g)
• Calories: 35 • Protein: 3g • Carbohydrates: 6g • Fibre: 2g • Fat: 0.4g

RICH IN
✅ Potassium
✅ Niacin
✅ Selenium

BENEFITS
✔ Great source of plant protein
✔ Supports muscle recovery
✔ Helps lower cholesterol
✔ Promotes digestive health

Best for: High-protein vegetarian meals.

🍄 WHICH MUSHROOM IS BEST?

🥇 Highest Protein: Oyster & White Button Mushrooms
🧠 Best for Brain Health: Lion's Mane
🛡️ Best for Immunity: Shiitake & Maitake
❤️ Best for Heart Health: Portobello & Shiitake
🏋️ Best for Muscle Recovery: Oyster Mushrooms
⚖️ Best for Weight Loss: White Button & Cremini
🩸 Best for Blood Sugar: Maitake
🥔 Best Meat Substitute: Portobello

🌟 AMAZING FACTS ABOUT MUSHROOMS

🍄 Mushrooms are the only natural food that can produce Vitamin D when exposed to sunlight or UV light.
🍄 They contain beta-glucans, natural compounds that help strengthen your immune system.
🍄 They're naturally fat-free, cholesterol-free, and very low in sodium.
🍄 They contain ergothioneine, a powerful antioxidant that helps protect your body's cells from damage.
🍄 Mushrooms are one of the few foods that provide a rich, savoury umami flavour, making healthy meals more satisfying.

💪 COACH'S TIP FROM ENER-GEEZ
Aim to include mushrooms in your meals 2–4 times a week. Add them to omelettes, salads, stir-fries, pasta, soups, pizzas, or grill Portobello mushrooms as a healthy burger replacement.
Cooking mushrooms lightly can make some nutrients easier for your body to absorb while keeping their delicious flavour.

🍄 Remember: Healthy eating isn't about perfection, it's about making smart choices every day. Mushrooms are a simple, affordable way to add flavour, nutrition, and powerful health benefits to every meal.

11/08/2026

PUSH-UPS: The Ultimate Bodyweight Strength Exercise

The push-up is one of the most effective bodyweight exercises ever created. It is a compound movement, meaning it works multiple muscles and joints at the same time. While it is often thought of as a chest exercise, a properly performed push-up is actually a full-body movement that develops strength, stability, endurance, coordination, and core control...

PRIMARY MUSCLES WORKED

Chest (Pectoralis Major)
- The main muscle responsible for pushing your body away from the floor.
- Builds upper-body strength.
- Improves muscle definition and posture.

Triceps
- Located on the back of the upper arm.
- Straightens the elbows during the push.
- Develops stronger, more toned arms.

Shoulders (Anterior Deltoids)
- Help stabilize and drive the pushing movement.
- Improve shoulder strength and endurance.

Core
Includes:
• Re**us abdominis (six-pack muscles)
• Transverse abdominis (deep core stabilizer)
• Obliques
• Lower back muscles

The core keeps your body straight from head to heels, preventing your hips from sagging or lifting too high.

Serratus Anterior (Known as the "boxer's muscle.")
- Stabilizes the shoulder blades.
- Helps prevent shoulder injuries.
- Improves overhead strength and shoulder health.

Secondary Muscles Worked
- Biceps (stabilization)
- Forearms and grip muscles
- Upper back
- Latissimus dorsi (lats)
- Glutes
- Quadriceps
- Hip flexors
- Neck stabilizers

A push-up is essentially a moving plank, requiring nearly every muscle in your body to work together.

BENEFITS OF PUSH-UPS

1. Builds Functional Strength
Push-ups strengthen muscles used in everyday activities such as:
- Pushing doors
- Lifting objects
- Carrying groceries
- Getting up from the floor

2. Improves Core Stability
Every repetition strengthens your core, leading to:
- Better posture
- Improved balance
- Reduced risk of lower back pain

3. Increases Upper-Body Strength
Develops the chest, shoulders, and triceps without needing weights.

4. Improves Muscular Endurance
Higher repetitions train your muscles to resist fatigue, making daily tasks and sports easier.

5. Enhances Shoulder Stability
Proper technique strengthens the muscles that support the shoulder joint, improving control and reducing injury risk.

6. Improves Bone Health
As a weight-bearing exercise, push-ups help stimulate bone growth and maintain bone density.

7. Burns Calories
Although primarily a strength exercise, push-ups elevate your heart rate, especially when performed in circuits or high-repetition workouts.

8. Improves Athletic Performance
Push-ups benefit athletes by improving:
- Throwing power
- Punching force
- Swimming efficiency
- Rugby performance
- Tennis strokes
- General upper-body power

9. Improves Coordination
The body learns to move as one unit, improving overall movement quality.

10. No Equipment Needed
Push-ups can be performed almost anywhere, making them one of the most convenient exercises available...

HOW PUSH-UPS BENEFIT THE BODY

- Regular push-up training can lead to:
- Increased upper-body muscle mass
- Improved muscle tone
- Greater joint stability
- Stronger connective tissues
- Better posture
- Improved body awareness
- Increased core strength
- Better movement efficiency
- Enhanced confidence in physical activities

PROPER TECHNIQUE
1. Place your hands slightly wider than shoulder-width apart.
2. Keep your wrists directly under or just outside your shoulders.
3. Form a straight line from your head to your heels.
4. Brace your core and squeeze your glutes.
5. Lower your chest by bending your elbows to about a 45° angle from your body.
6. Descend until your chest is close to the floor.
7. Push through your palms to return to the starting position.
8. Keep your neck neutral and avoid shrugging your shoulders.

COMMON MISTAKES
• Letting the hips sag
• Raising the hips too high
• Flaring the elbows excessively
• Partial range of motion
• Holding your breath
• Looking too far forward
• Allowing the shoulders to round

BREATHING
- Inhale as you lower your body.
- Exhale as you push back up.

Proper breathing improves stability and performance.

BEGINNER PROGRESSIONS
- Wall push-ups
- Incline push-ups
- Knee push-ups
- Negative (eccentric) push-ups
- Standard push-ups

ADVANCED VARIATIONS
- Diamond push-ups
- Wide push-ups
- Archer push-ups
- Decline push-ups
- Spiderman push-ups
- Pike push-ups
- Explosive push-ups
- Clap push-ups
- Staggered push-ups
- Single-arm push-ups
- Ring push-ups
- Hand-release push-ups

WHO SHOULD DO PUSH-UPS?

Push-ups are suitable for:
- Beginners
- Weight-loss clients
- Athletes
- Older adults (using appropriate progressions)
- Military and police recruits
- Fitness enthusiasts
- Rehabilitation programs (when approved by a healthcare professional)

Ener-Geez Tip:
Quality always beats quantity. Focus on maintaining a strong plank position and moving through a full range of motion. Ten perfect push-ups provide more benefit than thirty with poor technique. As your strength improves, progress to more challenging variations to continue building muscle, endurance, and overall fitness.

01/08/2026

Do you know about the INBODY scale?

Look beyond your weight and see what you’re made of 💪🏽

The InBody composition analyser is an accurate, comprehensive and meaningful way to benchmark your current body composition as you progress on your fitness journey 🫡

Knowing your body composition and what constitutes you are important.

To simply look at your weight and height is not enough. But, knowing your body fat percentage as well as your muscle mass will give you a way clearer indication as to what you need to work on to achieve your goals. 🤗

Did you know that muscle is more dense than fat and therefore it weighs more and that is one of the reasons why simply weighing your body weight will actually not give you a clear indication as to what is really going on! 🤔

It is so important to know exactly where you are with your health journey to be able to work on yourself and achieve your goals. ☝️

I would highly recommend that you make an appointment and getting your test done! 💪🏻

Book your InBody assessment today
Lorenza - 072 320 7211

23/07/2026

🌰 NUTS: SMALL BUT MIGHTY! 💪

Nuts are one of nature's most nutritious foods. They are packed with healthy fats, protein, fibre, vitamins, minerals, and antioxidants that help fuel your body, support muscle recovery, and keep you healthy...

Although nuts are high in calories, they are incredibly nutrient-dense and can be part of a healthy diet when eaten in moderation (about 30g or one handful per day).

🥜 ALMONDS
Nutrition (30g)
• Calories: 170 • Protein: 6g • Fat: 15g • Carbohydrates: 6g • Fibre: 3.5g

RICH IN
✅ Vitamin E ✅ Magnesium ✅ Calcium
✅ Healthy monounsaturated fats

BENEFITS
✔ Supports muscle recovery
✔ Strengthens bones
✔ Helps lower cholesterol
✔ Great for heart health
✔ Helps control blood sugar
✔ Keeps you feeling full longer

BEST FOR: Athletes, weight management, muscle building.

🥜 WALNUTS
Nutrition (30g)
• Calories: 185 • Protein: 4g • Fat: 18g • Carbs: 4g • Fibre: 2g

RICH IN
✅ Omega-3 fatty acids ✅ Copper ✅ Manganese

BENEFITS
✔ Excellent for brain health ✔ Reduces inflammation ✔ Supports heart health
✔ May improve memory ✔ Supports recovery after exercise

BEST FOR: Brain function and inflammation.

🥜 CASHEWS
Nutrition (30g)
• Calories: 155 • Protein: 5g • Fat: 12g • Carbs: 9g • Fibre: 1g

RICH IN
✅ Iron ✅ Zinc ✅ Magnesium

BENEFITS
✔ Helps build muscle ✔ Supports immune health ✔ Helps produce energy ✔ Supports healthy bones

BEST FOR: Active people and immune support.

🥜 PISTACHIOS
Nutrition (30g)
• Calories: 160 • Protein: 6g • Fat: 13g • Carbs: 8g • Fibre: 3g

RICH IN
✅ Potassium ✅ Vitamin B6 ✅ Lutein

BENEFITS
✔ High protein ✔ Supports eye health ✔ Good for heart health ✔ Helps regulate blood sugar ✔ Great for weight loss because they're filling

BEST FOR: Healthy snacking and weight management.

🥜 PECANS
Nutrition (30g)
• Calories: 200 • Protein: 3g • Fat: 20g • Carbs: 4g • Fibre: 3g

RICH IN
✅ Antioxidants ✅ Zinc ✅ Copper

BENEFITS
✔ Supports heart health ✔ Rich in antioxidants ✔ May reduce inflammation
✔ Provides long-lasting energy

BEST FOR: Heart health and sustained energy.

🥜 BRAZIL NUTS
Nutrition (30g)
• Calories: 185 • Protein: 4g • Fat: 19g • Carbs: 3g • Fibre: 2g

RICH IN
✅ Selenium (extremely high)

BENEFITS
✔ Supports thyroid function ✔ Powerful antioxidant ✔ Supports immune health
✔ May improve fertility

⚠ Only eat 1–2 Brazil nuts per day, as too much selenium can be harmful.

BEST FOR: Thyroid and immune health.

🥜 MACADAMIA NUTS
Nutrition (30g)
• Calories: 205 • Protein: 2g • Fat: 22g • Carbs: 4g • Fibre: 2g

RICH IN
✅ Healthy monounsaturated fats
✅ Manganese

BENEFITS
✔ Excellent for heart health ✔ Helps reduce bad cholesterol ✔ Provides steady energy
✔ Supports brain health

BEST FOR: Heart health and ketogenic diets.

🥜 HAZELNUTS
Nutrition (30g)
• Calories: 180 • Protein: 4g • Fat: 17g • Carbs: 5g • Fibre: 3g

RICH IN
✅ Vitamin E ✅ Folate ✅ Copper

BENEFITS
✔ Supports healthy skin ✔ Improves heart health ✔ Helps reduce inflammation
✔ Rich in antioxidants
BEST FOR: Skin and heart health.

🥜 PEANUTS (Technically a legume!)
Nutrition (30g)
• Calories: 170 • Protein: 7g • Fat: 14g • Carbs: 6g • Fibre: 2g

RICH IN
✅ Niacin ✅ Folate ✅ Biotin

BENEFITS
✔ High in protein ✔ Great post-workout snack ✔ Supports muscle growth
✔ Budget-friendly source of nutrition

BEST FOR: Muscle building and affordable nutrition.

🌰 WHICH NUT IS BEST?

🥇 HIGHEST PROTEIN: Peanuts & Almonds
🧠 BEST for BRAIN HEALTH: Walnuts
❤️ BEST for HEART HEALTH: Almonds, Walnuts & Macadamias
🏋️ BEST for MUSCLE RECOVERY: Almonds & Cashews
⚖️ BEST for WEIGHT LOSS: Pistachios & Almonds
🦴 BEST for BONES: Almonds & Cashews
🛡️ BEST for IMMUNITY: Brazil Nuts & Cashews
✨ BEST for SKIN: Almonds & Hazelnuts

COACH'S TIP FROM ENER-GEEZ
Choose raw or dry-roasted, unsalted nuts whenever possible. Flavoured or heavily salted varieties often contain added oils, sodium, and sugar...

A handful (about 30g) is all you need to enjoy the benefits. Nuts pair well with fruit, plain yoghurt, oats, salads, or can simply be enjoyed as a satisfying snack...

💚 Remember: Healthy eating isn't about avoiding fats, it's about choosing the right fats. Nuts are one of the best natural sources of healthy fats that support your heart, brain, muscles, and overall wellbeing...

22/07/2026

🦸‍♂️🦸‍♀️ SUPERHERO WEEK IS COMING TO ENER-GEEZ! 💥

Monday – Thursday next week, we're celebrating the everyday heroes who inspire us to be stronger, healthier, and unstoppable!

💪 Who's YOUR superhero?
The person who motivates you, pushes you, supports you, or simply deserves to experience the incredible Ener-Geez vibe.

Bring a or your superhero to class! 🌟

Each ENER-GEEZ MEMBER may bring ONE buddy FREE for the entire week (Monday to Thursday). Whether it's your best friend, partner, family member, or work colleague, this is your chance to share the energy, the sweat, the laughs, and the challenge together!

🔥 Expect superhero-themed workouts.
⚡ Incredible energy.
💥 Team spirit.

This is your mission:
🦸 Invite your superhero.
🦸 Train together.
🦸 Encourage each other.
🦸 Show them what the Ener-Geez family is all about!

Together we're stronger... Together we're unstoppable...

📅 Superhero Week: Monday, 27 July – Thursday, 30 July
🎟️ Buddy Pass: FREE for 1 buddy per member for the week.

Let's fill the studio with heroes and make next week one to remember! 💪🤗

Ener-Geez

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Monday	05:00 - 09:00
	16:00 - 18:00
Tuesday	05:00 - 09:00
	15:00 - 18:00
Wednesday	05:00 - 09:00
	16:00 - 18:00
Thursday	05:00 - 09:00
	15:00 - 18:00