Melanie Verlinde Biokineticist

A FIRST FOR OUDTSHOORN!

You will now be able to earn Discovery Vitality points at Black Mountain CrossFit!

Come and chat to us on how you can earn your 100 points per session 💪

Have a blessed Christmas! 🎄💚🤍❤🤍💚🎄

🎄𝘈 𝘷𝘦𝘳𝘺 𝘮𝘦𝘳𝘳𝘺 𝘊𝘩𝘳𝘪𝘴𝘵𝘮𝘢𝘴, 𝘧𝘳𝘰𝘮 𝘰𝘶𝘳 𝘧𝘢𝘮𝘪𝘭𝘺 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴!🎄

Our hearts are full and we feel grateful for all your support this year, and taking the chance to come and experience BMCF!
💚🤍❤🤍💚
See you in 2021!

Fitness for ALL at Black Mountain CrossFit!💪🤸‍♂️🤸🏼‍♀️

𝙂𝙧𝙖𝙣𝙙𝙛𝙖𝙩𝙝𝙚𝙧 𝙖𝙣𝙙 𝙜𝙧𝙖𝙣𝙙𝙙𝙖𝙪𝙜𝙝𝙩𝙚𝙧 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙩𝙤𝙜𝙚𝙩𝙝𝙚𝙧!💪
Yes, we welcome all ages and fitness levels. All exercises are adaptable according to your abilities.
Oh, and our oldest member is 79 years old, by the way.💪🔥
And that's why we call our 60+ years members LEGENDS!

We all love having choices - so everyday at Black Mountain CrossFit you have the choice between either the CrossFit Workout Of the Day OR the HIIT (High Intensity Interval Training) Workout! All sessions under supervision and support of your coach 💪 Come check it out and jol with us!

We've introduced HIIT (High Intensity Interval Training) workouts as an alternative to our daily program!

Both CrossFit and HITT workouts are still done under the instruction and supervision of a trained coach and every movement can be scaled to your capacity.

We also have couples discount 😉

www.bmcf.co.za

Now is the time to get back into routine and get your health and fitness back!

With lockdown easing it's time to get your fitness, motivation and routine back!

Come have a look for yourself and try some free classes.

Included in your membership at BMCF:

⇨ Unlimited access to all classes
⇨ Unlimited access to the spacious open gym
⇨ Biogen shop with 10% discount on retail prices
⇨ Kids play area
⇨ Body composition assessments
⇨ Pretty darn cool & professional coaching and awesome community

www.bmcf.co.za ✆ 082 555 3525

|| W O M E N' S D A Y 2020 ||

𝙏𝙝𝙚𝙧𝙚 𝙞𝙨 𝙣𝙤 𝙛𝙤𝙧𝙘𝙚 𝙚𝙦𝙪𝙖𝙡 𝙩𝙤 𝙩𝙝𝙚 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙤𝙛 𝙖 𝙙𝙚𝙩𝙚𝙧𝙢𝙞𝙣𝙚𝙙 𝙬𝙤𝙢𝙖𝙣.

To all the women out there: You are capable of amazing things! Never forget that!

Privileged to work at this superb facility!
Black Mountain CrossFit

SLEEP AND ATHLETIC PERFORMANCE:
Are you getting enough Zzzzzzz's ? Sleep is MAGIC! There are so many reasons to get sufficient sleep every night. Have a look at how enough sleep can even help you as an athlete to perform better and recover better. ️‍🤸‍♀️🏋️‍♂️🏄‍♀️🚴‍♂️⛹️‍♀️🧗‍♂️🤸‍♂️

I have always been interested in nutrition, and love to read up about it. Just to make it clear, I am by no means a nutrition expert, I can just share what I practice in my daily life. I don't believe in counting calories, but I do believe in a balanced, anti-inflammatory diet. We can fight off inflammation in our bodies every day with what we put into our mouths, together with regular exercise and managing stress levels.

Inflammation is not necessarily something we can see or feel, but chronic inflammation in our bodies have been linked to major diseases like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.

We should all aim to include more unprocessed food, fresh fruit and vegetables, leafy greens, and healthy fats, like nuts and seeds, into our diets. And less refined carbohydrates, sugar, red meat, processed meats, and dairy - which all contribute to inflammation.
Make exercise a priority in your daily schedule, whether it's aerobic exercise or weight/resistance training.

PS: Did you know that a plant-based diet is able to significantly reduce inflammation in your body? But that's another very interesting topic for another day! 🤓😅

Six Ways to Reduce Inflammation A Scripps doctor recommends how to reduce inflammation in your body.

𝗙𝗜𝗧𝗡𝗘𝗦𝗦 𝗙𝗢𝗥 𝗪𝗢𝗠𝗘𝗡

Women always put themselves last. If something happens in the family or the kids are sick, the first thing that is cut out is going to the gym.

This doesn't just apply to women with families but also women who are busy or have a lot of work. If that's the case then exercise will help you work better, be more efficient and be able to cope better.

It's all about getting started, getting into routine and taking some time for yourself.

Our fitness program works. For ladies specific classes - contact Melanie on 082 340 2474 or [email protected]

𝗢𝗨𝗗𝗧𝗦𝗛𝗢𝗢𝗥𝗡. 𝗪𝗵𝗮𝘁 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝗱𝗼𝗲𝘀 𝗼𝘂𝗿 𝗯𝘂𝘀𝗶𝗻𝗲𝘀𝘀 𝗼𝗳𝗳𝗲𝗿 𝘆𝗼𝘂?

We offer the worlds most efficient fitness training.

We are a community-orientated facility where you’ll be motivated, encouraged and supported.

Learn how to live better with expert coaching on exercise and nutritional advice in a friendly, supportive community that helps you lose weight, get strong, and feel amazing!

Frequently asked questions:

𝗗𝗼 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗳𝗶𝘁 𝘁𝗼 𝗷𝗼𝗶𝗻 𝘂𝘀? NO - This is where you get fit.

𝗗𝗼 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝘁𝗼 𝗷𝗼𝗶𝗻 𝘂𝘀? NO - Our coaches scale every workout according to your fitness level and capability as an individual.

𝗔𝗿𝗲 𝘄𝗲 𝗮 𝗴𝘆𝗺? Not the old school gym you are used to, although CrossFit is done in classes by qualified coaches, we are open all day for our members to use the gym and equipment on your own.

𝗔𝗺 𝗜 𝘁𝗼𝗼 𝗼𝗹𝗱 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁? NO - Our oldest member is 80, in fact we offer elderly specific classes focused on balance, stability, mobility and cardiovascular fitness.

Feel free to ask us anything in the comments below or via whatsapp. (Ons praat Afrikaans 😉)

Coach Riekie (CF-L1 trainer) on 082 555 3525 for CrossFit and Kids classes

Coach Melanie (Biokineticist) on 082 340 2474 for Legends and Ladies classes

www.bmcf.co.za

Check out the Black Mountain CrossFit 5km Virtual Run! Entry is FREE, and all participants will be entered into the Lucky Draw with prizes worth over R15 000!
To enter: Just share Black Mountain CrossFit's original Virtual Run Facebook post, and then after completing your 5km on Saturday (running/walking), post a screenshot of your results in the comments of that post. Let's go!

𝗙𝗥𝗘𝗘 𝗩𝗜𝗥𝗧𝗨𝗔𝗟 𝗥𝗨𝗡 𝗪𝗜𝗧𝗛 𝗟𝗨𝗖𝗞𝗬 𝗗𝗥𝗔𝗪𝗦 𝗪𝗢𝗥𝗧𝗛 𝗢𝗩𝗘𝗥 𝗥 𝟭𝟱 𝟬𝟬𝟬!

Anyone in South Africa can enter and all participants will be entered for the lucky draws.

To enter, simply share this post and then post a screenshot of your 5 km run on Saturday 30 May in the comments of our original Facebook post.

Lucky draws include:

2 night luxury stay at De Zeekoe Guest Farm
2 night luxury stay at Hlangana Lodge Oudtshoorn
2 night stay for 4 at El Dorado Hotel & Self Catering Oudtshoorn
Hamper from Biogen
Voucher at REBEL Elite Fitness
Shirts from Braver Apparel

By supporting local, Oudtshoorn locals will also be in the draw for:

10 x vouchers from Beans About Coffee - Oudtshoorn
Voucher at Oudtshoorn Spar
1 month free membership at Black Mountain CrossFit