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MSCR x Enliven Coaching Mini Fitness Challenge- Part 3

MSCR has teamed up with Enliven Coaching to bring you a mini fitness challenge just in time for Summer! These workouts are exclusive to the EC team and have been designed by industry professionals. This challenge will test your mental and physical strength. Are you ready? 

Here is your THIRD workout!




YOU GO, I GO
Dumbell + Deadball
5 Rounds
*aiming for 10 mins

Partner 1:

x5 Romanian Deadlifts
x5 Hang Cleans
x5 OH Push Press

Partner 2. Deadball Bear Hug Hold



TAG @musclerepublicapparel + @enlivencoaching in all three of your workouts for a chance to receive a $200 MSCR voucher!

MSCR x Enliven Coaching Mini Fitness Challenge- Part 2


MSCR has teamed up with Enliven Coaching to bring you a mini fitness challenge just in time for Summer! These workouts are exclusive to the EC team and have been designed by industry professionals. This challenge will test your mental and physical strength. Are you ready? 

Here is your SECOND workout!



STRENGTH & PLYOMETRICS
Equipment: 1 barbell & box
Repeat each phase 5x

PHASE 1
Back squat x 5
Box jumps x 10

PHASE 2
Deadlifts x 5
Jump lunges x 10

PHASE 3
Push press x 5
Explosive push-ups x 10



TAG @musclerepublicapparel + @enlivencoaching in all three of your workouts for a chance to receive a $200 MSCR voucher!

MSCR x Enliven Coaching Mini Fitness Challenge- Part 1


MSCR has teamed up with Enliven Coaching to bring you a mini fitness challenge just in time for Summer! These workouts are exclusive to the EC team and have been designed by industry professionals. This challenge will test your mental and physical strength. Are you ready? 



WORKOUT 1/3

EMOM ‘Every minute on the minute’

Equipment: row, assault bike & dumbbells
Cals VS Reps

PHASE 1
ROW & BURPEES - 12 minutes
Minute 1 18 cals
Minute 2 18 burpees
Minute 3 16 cals
Minute 4 16 burpees
Minute 5 14 cals
Minute 6 14 burpees
REPEAT

PHASE 2
BIKE & SNATCHES- 12 minutes
Minute 1 18 cals
Minute 2 18 Alt snatches
Minute 3 16 cals
Minute 4 16 Alt snatches
Minute 5 14 cals
Minute 6 14 Alt snatches
REPEAT


TAG @musclerepublicapparel + @enlivencoaching in all three of your workouts for a chance to receive a $200 MSCR voucher!

Sports Dietitian Ep. 1: Tara's homemade granola!

Sports Dietitian Ep. 1: Tara's homemade granola!


Hey Republic!

Tara here! The teams Accredited Practising Dietitian and Sports Dietitian. I cannot wait for you to get stuck into our very first vlog where I show you my absolute favourite granola recipe - one I created myself of course! So feast your eyes, get your bellies ready and watch how as I run you through this weeks recipe!





Ingredients
1 1/2 cups of rolled oats
1/2 cup cashews, crushed
1/2 cup macadamias, crushed
1/2 cup coconut flakes
1/4 cup preferred dried fruit (I used cranberries in the film)
1 tbsp. coconut sugar
1/3 cup maple syrup
3 tbsp. coconut oil
1 tsp. vanilla extract
Pinch of salt

Recipe
Preheat oven to 160C. Place a sheet of baking paper on a baking tray and set aside.
Place all dry ingredients into a large mixing bowl then put it aside.
Add maple syrup and coconut oil in a small pot on medium heat, constantly stirring so it doesn’t burn on the bottom for about 2-3 minutes.
Once the maple syrup and coconut oil have melted and combined, add in the vanilla and stir a few times then remove from heat and pour over the dry ingredients.
Stir the mixture until the wet ingredients have completely covered the dry ingredients.
Layout the granola mixture evenly on the baking tray and pop into the oven for 20 minutes.
After the 20 minutes, turn the tray around so the other side will cook well also.
I add this granola to my favourite yoghurt (Chobani) plus add in a few frozen berries.

THE THREE PILLARS OF YOUR FITNESS JOURNEY

THE THREE PILLARS OF YOUR FITNESS JOURNEY

Each pillar plays its own important role in ensuring that you are progressing to your goals as effectively as possible. None take priority of the other, they have to work together!

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