WORKOUT

Performance
20min AMRAP
10 Push Press 45/30kg
10 KBS 24/16kg
10 Box Jumps 24/20”

Fitness
20min AMRAP
10 Push Press 35/20kg
10 KBS Russian 24/16kg
10 Box Jumps 24/20” (Step Ups OK)

FRIDAY NIGHT LIGHTS – FUNDRAISER

Samara Wright’s dedication & hard work has been recognised she has been selected to attend Oceania Training Camp 11-18 Dec – New Caledonia. 🌴🏋🏽

When: Friday 2nd December 4:00 – 7:30
Where: 58 Victoria St, Petone, MaD Strength & Conditioning 💪
41° Weight Lifting🏋🏽

INSIDE THE GYM: Workouts running every 1/2 hour in the gym starts 4:30 – 7:00 Suited for ages 5-75. Donations Please 👍🏋🏽

OUTSIDE THE GYM: Aaron & Lee Wright hosting you like they would in their backyard.
BEERS: Pilsner & APA on Tap 🍺
FOOD: Dumplings & Sauce🍽
Lamb, Roast Vege & Couscous Salad
Wild Pork Patties & Coleslaw 🐖

You decide what you want to pay for a pint and for something to eat DONATIONS ONLY. Help yourself to beers and we will keep the food cooking.

CASH ONLY CASH ONLY CASH CASH CASH

RAFFLES: $1.00 per ticket, heaps of prizes, massage, workout gear, beers, wine, hampers, chocolates. Tickets are on sale all week, starting Monday.

NUTRITION

10 Ways to Improve Your Gut Bacteria, Based on Science

There are around 40 trillion bacteria in your body, most of which are in your intestines.

Collectively, they are known as your gut microbiota, and they are hugely important for your health. However, certain types of bacteria in your intestines can also contribute to many diseases.

Interestingly, the food that you eat greatly affects the types of bacteria that live inside you. Here are 10 science-based ways to improve your gut bacteria.