{"id":1095,"date":"2024-01-09T14:07:59","date_gmt":"2024-01-09T14:07:59","guid":{"rendered":"https:\/\/thepixelcurve.com\/edubin\/lp\/?p=1095"},"modified":"2026-10-22T18:40:45","modified_gmt":"2026-10-22T16:40:45","slug":"how-to-build-a-budget-meal-plan-at-checkers","status":"publish","type":"post","link":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/how-to-build-a-budget-meal-plan-at-checkers\/","title":{"rendered":"How to Build a Budget Meal Plan at Checkers"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1095\" class=\"elementor elementor-1095\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bfc562f e-con-full e-flex e-con e-parent\" data-id=\"bfc562f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-ed5e29d e-con-full e-flex e-con e-child\" data-id=\"ed5e29d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-60171d0 elementor-widget elementor-widget-text-editor\" data-id=\"60171d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\tStarting weights after 40 is not too late. Many of our members at the Bellville studio began in their forties and fifties.\n\nBegin with two sessions a week. Learn the squat, hinge, push and pull with light weight before you add plates. Thabo Mokoena, our Head Coach, checks every new member&#8217;s technique first.\n<blockquote class=\"wp-block-quote\">Lift light, lift often, and let your body learn the movement before you chase heavier numbers.\n\n<cite>Thabo Mokoena, Head Coach<\/cite><\/blockquote>\nRest well, eat enough protein and walk on your off days. Progress will feel slow for a month or two, and then it picks up. Come in for a free chat at 21 Voortrekker Road if you want a plan that suits your age and your joints.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89124e4 e-con-full e-flex e-con e-child\" data-id=\"89124e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-13f9db8 e-con-full e-flex e-con e-child\" data-id=\"13f9db8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1fdfe2 elementor-widget elementor-widget-image\" data-id=\"e1fdfe2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"360\" src=\"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-a-south-african-personal-trainer-standing-beside-a-214ef-768x432.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-1072\" alt=\"A South African personal trainer standing beside a gym wall, holding a clipboard with a training plan, smiling at camera\" srcset=\"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-a-south-african-personal-trainer-standing-beside-a-214ef-768x432.jpeg 768w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-a-south-african-personal-trainer-standing-beside-a-214ef-300x169.jpeg 300w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-a-south-african-personal-trainer-standing-beside-a-214ef-1024x576.jpeg 1024w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-a-south-african-personal-trainer-standing-beside-a-214ef-600x338.jpeg 600w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-a-south-african-personal-trainer-standing-beside-a-214ef.jpeg 1280w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-94a5365 e-con-full e-flex e-con e-child\" data-id=\"94a5365\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5143ecf elementor-widget elementor-widget-image\" data-id=\"5143ecf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"640\" height=\"360\" src=\"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-close-up-of-a-gym-bench-top-laid-out-with-fitness-2166f-1024x576.jpeg\" class=\"attachment-large size-large wp-image-1073\" alt=\"Close-up of a gym bench top laid out with fitness gear: foam roller, resistance bands, skipping rope, water bottle, fold\" srcset=\"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-close-up-of-a-gym-bench-top-laid-out-with-fitness-2166f-1024x576.jpeg 1024w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-close-up-of-a-gym-bench-top-laid-out-with-fitness-2166f-300x169.jpeg 300w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-close-up-of-a-gym-bench-top-laid-out-with-fitness-2166f-768x432.jpeg 768w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-close-up-of-a-gym-bench-top-laid-out-with-fitness-2166f-600x338.jpeg 600w, https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-content\/uploads\/2024\/01\/fiksfabriek-close-up-of-a-gym-bench-top-laid-out-with-fitness-2166f.jpeg 1280w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-550d9f2 e-con-full e-flex e-con e-child\" data-id=\"550d9f2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a7e21e4 elementor-widget elementor-widget-text-editor\" data-id=\"a7e21e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h4 class=\"wp-block-heading\">How to build a safe starting routine<\/h4>\n\n<p>Train two or three days a week, with a rest day in between. Warm up for ten minutes, then do four or five basic lifts for two or three sets each. Stop every set with a rep or two left in the tank. If something pinches, tell your coach and we will change the exercise.<\/p>\n\n<h4 class=\"wp-block-heading\">Why strength matters after 40<\/h4>\n\n<p>Muscle and bone both shrink slowly as we age, and lifting is the best way to slow that down. Stronger legs make stairs easier. A stronger back helps with long days at a desk. Members tell us they also sleep better and carry groceries without thinking about it.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Starting weights after 40 is not too late. Many of our members at the Bellville studio began in their forties and fifties. Begin with two sessions a week. Learn the squat, hinge, push and pull with light weight before you add plates. Thabo Mokoena, our Head Coach, checks every new member&#8217;s technique first. Lift light,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","rank_math_title":"","rank_math_description":"","rank_math_canonical_url":"","rank_math_focus_keyword":"","rank_math_robots":"","rank_math_advanced_robots":"","rank_math_primary_category":"","rank_math_pillar_content":"","rank_math_og_title":"","rank_math_og_description":"","rank_math_og_image":"","rank_math_twitter_title":"","rank_math_twitter_description":"","rank_math_twitter_image":"","rank_math_twitter_card_type":"","rank_math_breadcrumb_title":"","rank_math_snippet_name":"","rank_math_snippet_desc":"","rank_math_snippet_type":"","rank_math_schema_Article":"","rank_math_schema_Product":"","rank_math_schema_LocalBusiness":"","rank_math_schema_FAQPage":"","rank_math_schema_HowTo":"","rank_math_gtin_code":""},"categories":[18],"tags":[22,27,23,21,30],"class_list":["post-1095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-cardio","tag-home-workouts","tag-meal-prep","tag-strength-training","tag-supplements"],"_links":{"self":[{"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/posts\/1095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/comments?post=1095"}],"version-history":[{"count":3,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/posts\/1095\/revisions"}],"predecessor-version":[{"id":20245,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/posts\/1095\/revisions\/20245"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/media\/1115"}],"wp:attachment":[{"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/media?parent=1095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/categories?post=1095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/live.allanuxweb.com\/education\/gym-coaching\/wp-json\/wp\/v2\/tags?post=1095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}