January 8, 2026
Training Technique - Nautilus Push & Pull Workout
Push & Pull Workout
PUSH & PULL NAUTIUS WORKOUT
Check out these push and pull exercises using Nautilus equipment to build a stronger back and chest with 4 simple moves:
1️⃣ Compound Row
2️⃣ Smith Machine Bench Press
3️⃣ Lat Pulldown
4️⃣ Incline Press
These exercises are staples in any gym program, especially if you’re getting back into training and want to focus on effective compound movements.
✅ Boost strength
✅ Improve lifting performance
✅ Enhance coordination & mind–muscle connection
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates