January 29, 2026
Training Technique - Nautilus Gravitron Workout
Nautilus Gravitron Workout
Build a strong back, powerful upper body, and better grip strength with this assisted session using the Gravitron Plus machine.
Exercises:
1️⃣ Dead Hang – Assisted
2️⃣ Wide Prone Grip Chin-Up – Assisted
3️⃣ Tricep Dips – Assisted
4️⃣ Reverse Grip (Bicep) Pull-Up – Assisted
These four exercises are excellent for all fitness levels. The Gravitron provides adjustable assistance, allowing you to maintain proper form while building strength in classic bodyweight movements. Gradually reduce the assistance as you get stronger until you can perform each exercise at full bodyweight.
Why these exercises? ⬇️
- Foundation for upper-body strength
- Boosts performance in other lifts
- Supports joint health and stability
- Improves real-world, functional strength
Ingredients ( 12 muffins) 2 tbsp psyllium husk powder 6 large eggs 1 cup milk (full-cream or reduced-fat) 2 cups mashed navy beans (cooked & drained) 1 cup spinach , finely chopped 1 cup diced cooked ham 1 cup cheddar cheese , grated Salt & pepper to taste Optional: garlic powder, onion powder, paprika, or herbs Instructions Step 1 Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray. Step 2 In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes. Step 3 Add the eggs and whisk until smooth. Step 4 Fold in the mashed navy beans, spinach, ham, and cheddar cheese. Step 5 Season well with salt, pepper, and any optional spices. Step 6 Divide the mixture evenly between muffin cups. Step 7 Bake for 40 minutes , or until set in the centre and lightly golden on top. Step 8 Cool for 5 minutes before removing from the tray. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value (per muffin approx): Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g
In this bulletin we discuss Mitophagy. . .
Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g