P.O.W # 8 (Box jumps, Borage oil and Anthony Cheam)

“3 P’s for Optimal Performance and Health”

PHYSICAL: Box Jumps 

We absolutely love box jumps! We all need speed to bring our strength to new levels and box jumps are the quickest way to get explosive, express power and practice landing softly (sound landing mechanics take a lot of core strength, which is great because its easy to forget about keeping our core activated throughout workouts)

Things to be aware of while completing a box jump

  • Feet are flat while landing.
  • Knees stay neutral (they are not pointing out too much or buckling in)
  • Core is engaged.
  • Shoulders back and chest up.
  • When landing on the box, extend the knees and thrust the hips forward.
  • Eyes are always looking forward or up. You never want to be looking down because thats the direction you will go in.
  • Step back down off the box one foot at a time.

We know box jumps can be intimidating, so try practicing first by placing an object on the floor in front of you and jumping over it, tucking your knees in close to your chest. Once you’ve mastered this you should have no problem taking on the box jump!


POTION : Borage Oil (GLA oil) 

Borage oil is a natural substance that provides high levels of the fatty acid called gamma-linolenic acid (GLA), a strong anti-inflammatory found in certain plant oils.

While gamma-linolenic acid is derived from extracts drawn from the seeds of plants like borage (Borago officinalis) and evening primrose, it’s not found in high amounts in the human diet. Therefore, taking a supplement is the way to go.

Borage oil is one of the most popular natural anti-inflammatory supplements because it has one of the highest amounts of GLA of all seed oils, a total of 23%! Whereas, Primrose only has 9% .

Benefits of using GLA Oil

  • PMS symptoms (I did notice less breast tenderness and skin breakouts but still felt cramping.)

       Bone loss and osteoporosis

  • ADHD Symptoms
  • Menopause symptoms
  • Hormonal imbalances
  • Ongoing Fatigue (I have felt less fatigued)
  • Inflammation
  • Arthritis
  • Dealing with Stress
  • Managing Diabetes

I have been using Borage Oil (GLA Oil) now for three weeks and I absolutely love it. Some call it a facial in a bottle and I believe it! Stay tuned for future updates.

PERSON : Anthony Cheam (Life Coach, Personal Trainer and Motivational Speaker)

I have known Anthony since I was 14 years old, thats 14 years! When I was 18 he started to train me. However, through working with Anthony I gained so much more than just a fit body. I was inspired, motivated and driven to be a better version of myself every single day. I couldn’t wait for our sessions together because I would always leave with more knowledge than what I came with. He shaped part of the individual that I am today. He is one of the reasons why I became a personal trainer and why I wanted to work with others to help them to be better versions of themselves.

Since I’ve known Anthony he has gone on to write two books, give a TED talk, hosts numerous teaching events about how to be the best version of YOU and SO much more.

Stay tuned for a guest POW from Anthony soon!

You can find all that Anthony does at:


  (Anthonys Book)

We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.

Check back weekly for more!


Amanda and Brit 

Sprint for your life!

So it’s no surprise we love to sprint! But let us tell you a bit about why we love it and the benefits from it.

One of the first things you’ll discover when you do a bit of research is that sprinting is the BEST way to lose fat.  An article by www.healthfitnessrevolution.com states; ” Sprint training is one of the most efficient conditioning exercises that can create significant and notable fat loss. Compared to long and steady aerobic training, like running or jogging, sprinting enables you to lose body fat whereas in aerobic training, you are more likely to lose body mass – which includes fat, but also water weight. When wanting to lose weight and become healthier, you should aim to lose fat. You can definitely do that by doing a sprint training, where you will burn fat faster and preserve or even build muscle. In fact, a Nutrition journal study conducted in 2004 showed that fat metabolism is most effective during running at intensities between 47 and 64%, depending on athletic ability”

Sprinting is also a great way to maintain muscle mass while working on your cardiovascular health, developing endurance, and increasing the strength of your fast twitch muscle fibres.  We don’t know about you, but we’ve seen the way the olympic sprinters look compared to long distance runners.  They look lean, strong and fit as hell!

We know that after we sprint, we feel amazing!  Well, maybe more like 10 minutes after. When our heart rate returns to normal and our faces aren’t so red. The following day even our obliques are sore from the motion of our arms swimming back and forth.  Talk about a full body work out!

Sprinting is not only great at increasing your fitness/weight loss goals but also great for your metabolic health too. Primal forefather Mark Sisson writes “Sprint intervals improve insulin sensitivity in healthy young subjectsoverweight men, and overweight, sedentary women alike. In the youngsters, it improves their lipids, too.  Sprint intervals also reduce postprandial lipemia (temporary elevation of blood triglycerides after a meal), and they improve the circulatory function of obese, sedentary women. Sprinting also boosts growth hormone.  Best of all, sprinting is the best bang for your buck exercise around.  It’s over quick, you’re not in agony for hours at a time (and for more hours after the workout), and it gets the job done. One study even concluded that sprint intervals are a “time-efficient strategy to induce” similar muscular and performance benefits as endurance training.”

If you’re not already sold on sprinting, take a look at some or all of the links we have to inform yourself further!

Top 10 reasons to sprint

Pollquin group: Everyone should do sprints

Sprinting for body builders

Here are some alternatives if you have knee or back injuries!

And of course here are some of our tips for incorporating sprinting into your workout regime:

  1. Aim for 1-3x per week. It only takes 10-20 min!
  2. Start with 30 seconds on and 1 min off. Try a 100-200 metre sprint then walk back to the starting point. See how many you can do and work on beating your average weekly!
  3. Do it outside preferably. If you don’t have access to a park or track then use a stationary bicycle at the gym or lane swimming pools. We find the treadmill to not feel as good for the knees and can be dangerous to switch the controller from those speeds while running so fast. Proceed with caution!
  4. Find a sprinting buddy! Nothing more motivating than running next to one another. Plus,  you can hold each other accountable so you stick to your weekly goals.

Have fun and please let us know your progress! Tag us on Instagram of you working on your sprints @pulse.pump.prana #PPPsprintforyourlife

And here’s a quick video of Amanda on the track to give you an idea of what to do!

Amanda’s Sprints

Thanks for stopping by,

Keep up the Pulse, Pump and Prana in your everyday grind!

Amanda & Brit