NEWS

Filming at the Port Elizabeth Opera house to promote the PCA NMB Bodybuilding and Fitness Championship.   We go over all aspects of the show and what everyone can expect on...

The affect you have on others is the best currency there is!   PCA SA Provincials Championships   ALL ATHLETES WELCOME Rise up and be seen. #pcaarmy 04 August –...

FALL IN LOVE WITH OVER HEAD SQUATS     Once you understand how to do a basic squat, you will find the variations in squats for body building purposes to...

Did you know that there is direct relationship between hormones and weight loss? Your hormones control every aspect of weight loss including your metabolism, where you store your fat, your...

Tickets for Port Elizabeth’s most prestigious Fitness event the PCA NMB Bodybuilding and Fitness Championship will be available from tomorrow the 25 April 2018 from the belowe mentioned ticket points....

We have some very exciting news to share, keep an on or fb page this coming Monday, PCA Port Elizabeth is taking the industry to a whole new level cementing...

If your forearms are being overpowered by your biceps and triceps, it’s time to bring them to the forefront. Blow up those stubborn lower arms with this battery of exercises...

Protein balls filled with peanut butter, protein powder and oats make the most delicious on-the-go snack! Whenever you need a little protein boost to get you to the next meal,...

I am not a nutritionist nor am I a medical professional or fitness knowall. Though after hours of research for my own personal postpartum weight loss journey I have compiled;...

The complications of obesity vary from diabetes to various heart diseases. According to Center for Disease Control (CDC), any person with a BMI larger than 30 is obese. The good...

Many arm exercises look simple, but looks can be deceiving. Sure, it seems like you just pick up a dumbbell and curl the damned thing, or do the same with...

Apart from following a diet made up exclusively of pizza and beer, the worst mistake you can make when training for abs is clinging to the same old exercises for...

All the exercises you need to hit each muscle group perfectly! Everyone has that ONE body part that they dislike! No matter what you do or how hard you train,...

Steve Hawkins shares an experience that made him appreciate life. “On Monday a had to go to East London for work, on my way there I had to stop at...

This bright, fruity smoothie is a great way to start the day! The recipe is easily doubled to serve more. Ingredients: ½ c (70g) frozen unsweetened blueberries ½ medium (70g)...

Message from Steve Hawkins, the PCA Eastern Cape President “I look at the effort being put into organising a PCA affiliated show and it makes me believe that there is...

Try this fat blasting 30 day abs challenge! Work out hard and make sure you hit all of the days and you’ll have a sexy six pack in no time!...

Feeding your body the vitamins and minerals it needs is essential to maintaining overall health. We’ve created this handy chart to show you exactly where you can find the vitamins...

We are 13 weeks away from one of Port Elizabeths biggest fitness and bodybuilding events if the year. The Nelson Mandela Bay Bodybuilding and Fitness Championship Port Elizabeth’s Premier bodybuilding...

Wanna cut your sugar cravings for good? Follow these 10 tips to help you cut your cravings! 1) Fiber Will keep you full and give you more energy without raising...

A metabolism-boosting green smoothie that’s totally Pinterest-worthy.

When it comes to building muscle, the most important thing is finding ways to reach failure in order to ensure muscle hypertrophy. Many know that this can be accomplished by...

INGREDIENTS For the crust: 1.5 cups blanched almond flour 1/2 cup tapioca flour 1 tsp salt 1/2 tsp gluten-free baking powder 2/3 cup organic palm shortening 6 TBSP cold water...

Sugar is probably the biggest obstacle to weight loss and healthy living. Each day, the average person consumes about 20 teaspoons of sugar. And the daily limit is actually 6-9...

You’ve just finished a great workout at the gym, your legs are wobbly, your clothes are sweaty, and you feel great. What you do after a workout is just as...

These Low Carb Cauliflower Pot Pies are high in flavor but low in calories. Not to mention, they’re gluten free! Like…does it really get any better, guys? *heart eyes* The...

Vegan Chickpea Cookie Dough made in a blender. A healthy eggless no bake cookie dough recipe to satisfy that sweet tooth! {gluten free, refined sugar free, dairy free} Sweets! Y’all....

A Terrific Banana Drink That Will Burn Stomach Fat Immediately. Boost your body to burn fat. Use this drink and let’s see that fat part ways with your belly.  ...

This detox drink  is not just water but green tea.   Each of the ingredients in this drinks is meant to help 1) Green Tea – Is great for weight...

That will rock your world!  

This quick, no-bake treat is just too good to pass up and I certainly don’t feel guilty eating a few squares. Yeah, they have some sugar but they’re also full...

Healthy homemade broccoli crust pizza is gluten-free and low-carb and comes together in under 30 minutes. It’s all about the broccoli today! Prep time: 5 mins Cook time: 20 mins Total time: 25...

What’s flat, tight, and burns when you hold it? If you said a plank, you are correct! And if you’re up for a challenge, you have to try this 10-minute...

Low carb & keto friendly   Ingredients: ½ C Heavy Whipping Cream (about 1 cup whipped) 4 oz Cream Cheese, softened 2¼ Tablespoon Natural Peanut Butter (I use Smucker’s) 5...

This low carb sugar-free caramel sauce recipe requires only 4 ingredients and 10 minutes. So easy and just like the real thing! 4 ingredients (low carb, keto) INGREDIENTS 1/3 cup...

There is no doubt a big part of shedding belly fat has to do with your lifting and cardio regimens. But to really keep the fat off your belly for...

Need a smoothie you can prep and store in the freezer for later? Heck, half of this speedy, delicious, protein-packed breakfast is made in the freezer! Instead of ice, sliced...

Short and sweet: Easy Pancakes! Awesome idea for your kids too! Add your favourite Whey Protein to the mixture for added protein and flavour. Add peanut butter while still hot...

Detox drinks are beneficial for cleansing your body and boosting your metabolism. Below are suggestions for detox waters, teas and smoothies.

3 Exercise and 4 Weeks Butt workout challenge at home.   Butt Workout Plan for 30 days. Butt exercises for beginners. If you want a bigger, bubbly, stronger and beautiful...

Banana Oatmeal Breakfast Smoothie is perfect for those busy mornings. 5 simple ingredients, a quick blend and you are ready for your day. I love making these before my morning...

What would you say if we told you that we have a way in which you can transform your body in just 4 minutes? Sounds too good to be true?...

Common Breakfast Mistakes and How to Fix Them A healthy breakfast will nourish your body, give your energy for the rest of the day, prevent hunger pangs, etc. The benefits...

It’s essential to stay hydrated! As an alternative of drinking plain water, are trying such a fruit infusion recommendations to add further nutrients and well being advantages to your water....

Taking pre-workout supplements are an emerging craze, but many people don’t know that much about them. Essentially, these supplements are composed of several key ingredients, such as caffeine and beta-alanine,...

PGW Ultimate ECA™ combines ephedrine, caffeine and aspirin in a predetermined ratio. It causes your body to target specific fat cells to be burned for energy, all the while raising your...

Okay so what do you really know about whey protein, Except of course for seeing every second athlete with one in their hand or taking a selfie with it in...

South Africa’s #1 selling fat burner!!!!   Smartburns™ blend of core weight loss ingredients makes it one of the most powerful weight supplements on the market today.   Smartburns Thermogenic...

*F*ck Off Fat is the only fat burner that offers speed and duration at the same time. A quick and rapid onset of its powerful fat-burning and energy-promoting effects can...

From the desk of Kevin Schwartz PCA SA Athletes work extremely hard at their craft and at great expense and personal sacrifice of time and money and deserve the very...

If you have been looking at creatine and wondering what this highly rated, performance product is and what it does, then this article is for you! The first question that...

The alpha bull is the one who owns his destiny and as a result, owns the herd. Be the biggest baddest mother fkr out there. #BlackBullHardcore #StrongLikeBull #FckAverage #NYUSA #StrongLikeBull...

Okay so about a week ago I recieved a very generous package from @blackbullhardcore and to test the newly launched supplement range in SA as they believed it would suit...

You thought it was over?! Neah we just getting FKN started!  #BlackBullHardcore #StrongLikeBull #FckAverage #NYUSA #StrongLikeBull #DesignedInTheUSA #HardcoreMuscle #FatBurning #AuthenticQuality #AfricaBest #Africa #fitness #fitspo #fitnessaddict #bodybuilding #training #health #lifestyle #motivate...

SO YOU WANT TO GET HUGE AS FCK? YOU NEED A GREAT TEST BOOSTER. LOOK NO FURTHER! When you hear the word “testosterone” the first thing that comes to mind is big FKN...

FAT BURNERS! The best selling supplement all around the world because face it no one wants to be the fat kid, but if only it was that simple , a...

Besides your diet you will need to add a mass gainer to your supplement stack, most mass gainers contain protein, carbs and creatine, the shit that makes you grow so make sure...

No 11aWhen you hear people talk about Amino acids (BCAA’s-Brand Chain Amino Acids) it’s commonly referred to as the building blocks of muscle, But what does this mean? BCAA’S stimulate...

Great fun and laughs with Team PCA Port Elizabeth. Great to see the three of you again. Port Elizabeth is in for a huge surprise. Well done guys. #pcaarmy #pca_sa...

Protein is by far the most influential weapon in your training arsenal, the building block of a FKN legit physique. Sure, almost every brand out there has their own idea...

Black Bull Hardcore now available at Johnys Gym Queenstown. #fckaverage #fcknjacked #hardcore #NYCtilliDIE #onlyplantsgrownaturally #getlit #thefckpumpisreal

Black Bull Hardcore now available at Johnys Gym Queenstown. #fckaverage #fcknjacked #hardcore #NYCtilliDIE #onlyplantsgrownaturally #getlit #thefckpumpisreal

Hot off the PCA international Press PCA international is proud to welcome new PCA Pro Hennie Kotze. Former IFBB Pro Hennie is not only an avid promoter but a excellent...

All the ingredients you need, none of the SHT you don’t. Get you some pre! #BlackBullHardcore #StrongLikeBull #FckAverage #NYUSA #StrongLikeBull #DesignedInTheUSA #HardcoreMuscle #FatBurning #AuthenticQuality #AfricaBest #Africa #fitness #fitspo #fitnessaddict #bodybuilding...

All the way from the Eastern Cape, Danster Lusindiso #PCA world champion!!!!!!!!!

Every athlete on this team is apart of Bodybuilding history as they stem onto the international stage today in the UK. We salute you! #PCA

Make sure to come past the Tramways Building in the Valley this weekend for the Nutritech East Cape Crossfit Championship. #NUTRITECHRSA

Our physio Jhono De Klerk down 8kgs. 

Just an update on the PCA tickets for the Nelson Mandela Bay Bodybuilding and Fitness Championship, ticket points and then The Man Flu happened.

COUNT DOWN IS ON! 8 weeks to PCA Australian Open 10 weeks to Bendigo Classic We are excited – ARE YOU!? #pca #pcaarmy #pcaofficial #pcaaustralia #instagood #instadaily #instafitness #strengthrepublic #nopolitics...

Join us this Saturday at 10:00am for a posing session with Marco Klue at Viva Gym! See you there 🙂

We talk about the up and coming PCA show in Port Elizabeth, The Nelson Mandela Bay Bodybuilding and Fitness Championship. What sets us apart from other federations? Video by Steve...

My Monday motivation: A little story about the shit that happened to me that made me appreciate life!  

We are hard at work! New stock coming SOON!