Tojo Fitness

How’s your Summer? 😎
This year we’ve made a conscious effort to make time to enjoy the lighter days.
To steal those all important moments which then turn into memories.

No one ever regretted taking time out to enjoy life ✌🏼

Super Slow
Super Strict
Super Painful
SUPER GROWTH

Beautiful day at Samphire Hoe. In the hush of midsummer, the bees buzz, the newborn ducks learn to dive and the fledgling young begin their exploration of this incredible planet.

Did you know that Tojo Fitness offers a range of massage therapies that not only help ease those tired and sore muscles but can also help rehabilitate injury and speed recovery?

Book today, and give your body the care it deserves.
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Whatever you do in life, the right training partner helps you do it better!

Core work isn’t about developing a six-pack - it’s about creating a strong and stable central point that enables strength to be deployed without injury and with maximum force. 💪

PESTO PASTA WITH TUNA & ALMONDS

SERVES: 4
PREP: 10 mins
COOK: 10 mins

NUTRITION PER SERVING:
* 512 kcal
* Fat: 16g
* Carbs: 69g
* Protein: 24g

INGREDIENTS:

* 10.5 oz. (300g) gluten-free fusilli 
* 14 oz. (400g) green beans
* 8.4 oz. (240g) tuna in water, drained (2 tins)
* 1 oz. (30g) roasted almonds, chopped
* 4.5 oz. (130g) green pesto

METHOD:

Cook the pasta according to the instructions on the package. 
 
In the meantime, halve the green beans and cook in boiling water for about 5 minutes, then drain. 
 
Meanwhile, let the tuna drain and chop the almonds coarsely. 
 
Drain the pasta and mix with the pesto and green beans. Divide the pasta between bowls and scatter the tuna over it. Garnish with almonds to serve. Season with pepper.

Don’t be fooled into thinking that you have the capacity to achieve your best on your own. A training partner in the gym is a great asset because when you think you have reached your limit, there is someone who can push you to go further! 💪

I know it’s only rock ‘n roll, BUT I LIKE IT! 🎶🎶

“It’s not about how much you lift, it’s about how much heart you put into it.” - Arnold Schwarzenegger.” 💪

TOJO MANIFESTO:
No one is responsible for my life but me.
I choose to live rich, not poor,
To be a warrior, not a victim.
I have confidence in my path, my people and my power.
I am in command of my happiness, my mental state and my physical direction.
I bring my best.
I give my all.
Every single day of my life.
I am TOJO.

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LOSING ANDREW…
Over the weekend we lost a beautiful soul, a dear friend, a favourite client and surrogate grandpa. Andrew Chard imprinted himself on our hearts and lives in a profound way. Rest in peace, dear friend. xx

It’s not all blood ‘n guts, you know… 💪

Sometimes a workout is a joy. Sometimes it’s a chore. But every single time it’s an investment in your future health and happiness. 💪

WAR MACHINES GYM PRESENTS:
The Strongest In The South.

🗓️ 24th - 25th August

This will be a 2 day event, kicking off with mens and women’s novice comp on the Saturday and the inters comp for men and opens for men on the Sunday.

There will be hot food and drink services available on the day. We will also have a DJ keeping everyone entertained inbetween events etc.

This event is completely free for spectators and family friendly!

Why do we workout? Because the life we want to live and the adventures we want to experience will need us to stay healthy and strong into old age! Train for the life you want to live! 💪

T- BAR ROWS - PART 2
Note the safe, neutral spine. I’m concentrating like a laser beam on keeping that spine safe whilst squeezing the trapezius muscles as much as possible. You don’t need a lot of weight when you generate good levels of intensity. 💪

There’s few exercises like the T-Bar Row to show you where your form isn’t good. Huge concentration is needed. Every muscle tenses, locking the body is a safe position for the spine and don’t forget about the momentary pause and squeeze at the top of the movement! 💪

The science of keeping your body healthy and your mind happy is a fundamental knowledge that every human being needs to become an expert in. 💪

”

A great gym training partner pushes you to new limits, holds you accountable, and makes every workout more enjoyable. Together, you achieve more! 💪

Your smile is often the best thing you can bring to the table. So bring it! Be the lunatic that says hello to everyone and smiles at strangers! 😁

CHICKEN ORANGE STIR FRY

SERVES: 4
PREP: 10 mins
COOK: 25 mins

NUTRITION PER SERVING:
* 397 kcal
* Fat: 7g
* Carbs: 53g
* Protein: 34g

INGREDIENTS:

For the sauce:
* 1 orange, juice only
* ⅓ cup (100g) marmalade (low sugar)
* ¼ cup (60ml) soy sauce
* 1 tsp. sriracha (or as needed)
* 1 tbsp. buckwheat flour
 
For the stir fry:
* 1 tbsp. coconut oil
* 1 lb. (450g) chicken breast, chopped
* 1 tbsp. garlic, minced
* 3 sprigs green onion, chopped
* 1 cup (150g) snap or mange-tout peas
* 1 red bell pepper, chopped
* 3 cups (450g) cooked brown rice
* ½ cup (25g) carrot, grated
* 1 tbsp. sesame seeds
* 1 tsp. orange zest

METHOD:

Mix all the sauce ingredients together. Add some water if necessary to thin it down slightly.
  
Heat the coconut oil in a large pan over high heat. Add in the chicken breasts and cook for 4-5 minutes until chicken is cooked through. Remove from the pan and set aside.
 
Lower the heat and add the garlic and green onions, cooking for 1 minute. Keep stirring to prevent burning.
 
Now add the mange-tout peas and bell pepper and cook for another 3-4 minutes. Add in cooked rice and mix well with the vegetables.
 
Next, add in the cooked chicken, grated carrots and the sauce. Stir well.
 
Garnish with sesame seeds and more green onions to serve.

Overhead rope triceps extensions are another great ‘finisher’ but as with all isolation exercises, you’ll need to get super-strict on your form. Keep those elbows ‘pinned’ to the side of the head and eliminate all movement in the shoulders. Lock out hard at the full extension position and SQUEEZE!!!! 💪

TOJO MANIFESTO:
No one is responsible for my life but me.
I choose to live rich, not poor,
To be a warrior, not a victim.
I have confidence in my path, my people and my power.
I am in command of my happiness, my mental state and my physical direction.
I bring my best.
I give my all.
Every single day of my life.
I am TOJO.

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The Hip Thrust machine is a fab thing to include in your Leg Day. It’s great for building glutes and getting that strong, round arse that doesn’t just look good, but is a key link in the chain that keeps you free from back pain!

Every day that you wake up, make a deep intention to make it a day where you find happiness. Relentlessly pursue the things that bring you and those you love happiness. And stop doing everything else!

EGGS FRIED ON TOMATOES WITH TUNA

SERVES: 1
PREP: 5 mins
COOK: 5 mins

NUTRITION PER SERVING:
* 307 kcal
* Fat: 15g
* Carbs: 8g
* Protein: 32g

INGREDIENTS:

* 1 large tomato
* 1 tsp. coconut oil
* 2 eggs
* 3 oz. (80g) tuna in brine
* a pinch of oregano
* a pinch of chilli flakes
* parsley, chopped, to serve

METHOD:

Peel the tomato and chop into cubes.
 
Heat the oil in a small frying pan, add the chopped tomato and fry over high heat for about 3 minutes.

Create 2 gaps in the tomato and break the eggs into them. Season with salt and pepper.
 
Arrange pieces of tuna on top. Then sprinkle with dried oregano and optionally chilli flakes.
 
Fry for a further 3 minutes or until the egg whites are cooked. Serve with fresh parsley.

Every weekend this girl drums. It’s like therapy. But with sharp, pointy sticks… 🤪

Life isn’t about the grind and the hustle. It’s about the times that make you smile and the moments that take your breath away. We made a decision to focus in on those things a couple of years ago - and it’s one of the best decisions we’ve ever made!