Blog

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When you start a new business, you genuinely just hope that it survives. You may have grand aspirations of where you'd like it to end up, but in the first year all you want is to be the exception to the rule, namely a new business that makes it past 12 months. I...

7 Minutes That Changed My Life

7 Minutes That Changed My Life

2000 meters. 7 minutes. How hard could it be? Those were my initial thoughts when I first rowed 2000 meters for time. The 'standard' for this distance for men is sub 7 minutes, and sub 8 minutes for women. Think about how many 7 minute periods fly by in a day without...

The 22 Days of Roark Challenge

The 22 Days of Roark Challenge

The '22 Days of Roark Challenge' starts on Monday the 1st of October. For those of you who don't know what this entails, we're challenging all the members in all of our gyms to attend Roark 22 times in October. Regardless of whether you're part of the men's gym or...

Why Not Winter?

Why Not Winter?

By the time Summer sets in, so too does the panic to get back in shape after months of not exercising. So, we beg the question… What happened over Winter? Why were you not training through it? Everyone wants to be in shape for Summer and so we have the most obvious...

Fear

Fear

When it comes down to it, much of what prevents people from embarking on a journey to become more fit and healthy is fear. Fear of the unknown, fear of failure, fear of getting injured, fear of not fitting in, fear of embarrassing yourself. Years of coaching has...

Like Mindedness

Like Mindedness

If you train at Roark, chances are quite high that you work a 9-5 job and only get an hour or so a day to put in some hard work at the gym. To go to a gym and train alone can get very tedious and demotivating, but when you are smashing a session with twenty other guys...

Roark Endurance Training

Roark Endurance Training

What Does It Entail? We will teach you how to train for endurance events using weight training and high intensity workouts. Who Is It For? Anyone who currently does, or is going to do, half-marathons, marathons, trail running, cycle tours or triathlons. The training...

I’m a Roark Guy

I’m a Roark Guy

I have never been a gym guy. It’s not like I hate exercise, I grew up playing sport. As long as someone else was organizing it, I was there. And that’s kind of what school does. Then I left school and there was no-one to arrange my sport for me so I spent all my free...

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The fitter you become, the bigger your heart grows. Your heart literally becomes larger because of regular exercise and the demands this exercise places on it. Over the past 5 years, my heart has grown. I've become stronger and fitter, certainly, but this betrays what...

Food and Happiness

Food and Happiness

It seems, tragically, that food and happiness have become mutually exclusive. Many people have developed a confused, frustrated and unhealthy relationship with food (and to a large extent because of this - exercise). Our focus this week is going to be on unpacking a...

The Power of 9

The Power of 9

You can fundamentally change your body in 9 days; This applies to you if you've never trained consistently OR if it's been a while since you did; From our experience you will need 9 days of training in order for your body to get used to training; This is best broken...

A Genuine Man

A Genuine Man

I remember the very first candidate I interviewed for the position of General Manager of our men's gym in Johannesburg like it was yesterday. I had never conducted an interview, and I don't think he had been to one, but somehow we both knew that ten minutes was all we...

Real Change Campaign

Real Change Campaign

This is your chance to make a real change to your body, and your life. The Offer: 6 month Roark Gyms Membership at R 550 per month Includes: - 3 sessions per week; - an introductory coaching session for beginners; - a remote training plan for when you're away from the...

Ripples

Ripples

One of the most prominent ideas behind the practice of meditation is that you remain constantly mindful. To elaborate, the idea isn’t that you meditate for a set number of minutes in a day and then move on, but rather that you move seamlessly from a state of...

Being Present

Being Present

I have a Triumph Bonneville that I love to ride. Some people love bikes for the way they sound or look, but I love mine for the state of mind I’m in when I ride. I’ve always been skeptical of meditation, purely out of ignorance. I suppose that as you get older you...

People and Food

People and Food

A lot of people have, or have had, a complex relationship with food. What you put in your mouth, chew and swallow, seems to be both complicated and simple. Objectively and from a distance, how can something so primal and basic, be so complicated? The thing is that a...

Do You Belong?

Do You Belong?

You mistake joining for belonging. It’s easy to join. You go to a website, fill in a form and pay your monthly fees. Some people love being associated with brands, and that, I suppose, is the power if the industry. Surely though, it’s more powerful - more meaningful -...

Rules For Women’s Training

Rules For Women’s Training

I trained actress Milla Jovovich for her upcoming role in the Resident Evil franchise. Over the three months we worked together, Milla lost around 20 kilograms while getting stronger and fitter than she has ever been in her life. Below are the rules I used to help...

“I Am A Roark Convert”

“I Am A Roark Convert”

"I started learning about 'the Roark way' from my friend Craig Atkinson over the December holidays. Yes, the December holidays. In a garage in Ballito I was introduced to ball slams, head cutters, burpees and some friendly farmer's walks. For once I came back from a...

Perspective

Perspective

Your view of the world is unique. That thought your mind jumps to as soon as you hear or read a statement. These views are formed through the timelines of a person’s life and the experiences they undergo along the way. Once these ideas form in our minds they’re often...

Focus

Focus

Having goals to focus on is crucial for self-development. Whether those goals are financial, emotional or physical, they help to guide the process you follow to reach them. At Roark we programme classes towards different goals throughout the year for our members, but...

Witnesses

Witnesses

Two years ago a potential member walked into Roark Gyms for his first trial session. He looked nervous. He watched the intensity at which the 06:00am classes trained, and while I sensed that he had some fear of “what lay ahead”, there was also, unbeknown to me at that...

Resolutions

Resolutions

The worst time to start a new diet is on a Monday. Monday has all the most negative associations of any day of the week. Quite honestly, it’s entirely arbitrary to make Monday the 'day of all days' to start things. The sense of impending doom as your weekend (freedom)...

Roark Women Joburg

Roark Women Joburg

We're very proud to announce that we are opening a Roark Women's Gym in Joburg on the 4th of January 2016. The gym will situated in the Parkmore Mews Shopping Centre, Parkmore, Sandton. Roark Women Roark Women is a gym that offers strength, intensity and cardio...

Personal Training in Joburg

Personal Training in Joburg

Reinhard Nel, the Roark JHB Head Coach, will now be offering personal training sessions. Reinhard is a highly qualified coach who recently competed in the South African Weightlifting National Championships. He is one of the few people in South Africa to hold both a...

Personal Training  with Pete Olivier

Personal Training with Pete Olivier

Peter Olivier, the Roark Women's Gym head coach, will now be offering personal training sessions. Peter is an excellent coach who makes his clients feel comfortable while helping them to achieve their own goals. His training philosophy is based on creating a relaxed...

Roark Rowing Coaching

Roark Rowing Coaching

Roark will be hosting a 60 minute rowing coaching session, taught by ex Springbok, Junior Olympians and current South African 17km record holder Jozef Muller and Justin Groenewald. When: Saturday 5 September starting at 8am Where: Roark Men's Gym Cost: Free for all...

Eating

Eating

When it comes to eating correctly, the simplest advice is the best advice. 1 – If you want to lose weight, don’t be extreme. We can all be ridiculous with food. You’re not alone. We’re either eating too much of this or too little of that. The best advise I have for...

“I Don’t Have Time”

“I Don’t Have Time”

If you’re someone who “doesn’t have time for gym because work is too hectic” then you need to read this. Work, by the way, can be substituted for any one of the myriad of excuses people come up with not to exercise. Once you’ve written those words you have: 1 – Chosen...

How to Change

How to Change

What I love about hiking is how simple it is. You put one foot in front of the other and deal with each obstacle and ascent as it appears. You're focused on what's coming next and what is left to conquer. This drive to keep moving forward means that we don’t often...

Just Jump

Just Jump

For as long as I can remember I have carried extra weight (and not in the “farmers walk” kind of way that I do these days).  I went from being a cute chubby kid, to an obsessively self-conscious teenager to, well, a fat adult. A predominantly sedentary lifestyle and...

Intangibles in the Darkness

Intangibles in the Darkness

On Friday night, just as I began explaining The Daily, the power went out. Eskom’s timing impeccable, as always. The workout we had lined up was “The Gauntlet” – a Roark benchmark, and one that is testing enough with music to inspire you and...

Roark Yoga

Roark Yoga

Roark will now be offering yoga! The sessions will take place in the women's gym on Monday and Wednesday afternoons at 16:00, and Saturday mornings at 10:00am, and is open to both girls and guys.
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30 seconds work, 90 seconds rest. You start off with a distance in mind on a rower, and each 30 seconds you try and go a meter further. At first it seems easy – but you know what’s coming.
Real Achievement

Real Achievement

We had a young guy join us four months ago in Cape Town who wasn’t able to perform more than two strict push ups. He didn’t have much of an athletic background, but he came to Roark asking if we could help him get fitter and stronger. He didn’t talk about getting...

Potatoes are Potatoes

Potatoes are Potatoes

I’ve been thinking a lot about diet lately. Perhaps its because I get a lot of questions this time of year as summer approaches and people realize they’re likely to start exposing more of their bodies over the coming months. I’m sure all of us have heard the...

Roark Women Games

Roark Women Games

After the success of last year, we're pleased to announce that the second edition of the Roark Women's Games will be taking place on Saturday the 1st of November 2014. The format will differ from last year in that it will be team based, with teams consisting of four...

Progress, not Perfection

Progress, not Perfection

When people are presented with a challenge, most will experience two conflicting emotions. The first is likely to be the excitement of the possibility of success, as this is essentially the very basis of our consideration when consider pursuing a particular challenge....

Women and Wondering

Women and Wondering

On Saturday night social media was abuzz with the first image of “Wonder Woman” (beautifully shot by Clay Enos), who will be played by Gal Gadot in Zack Snyder’s new film “Dawn of Justice”. Like Henry Cavill in the prequel “Man of Steel”, Gadot was trained by the men...

Why You Need To Get Stronger

Why You Need To Get Stronger

At Roark, our programming doesn’t involve rushing through a quick fix programme and crash diet to get you ‘bikini ready’ – although that might be a goal of yours. Our aim is to teach you to use your body properly, to get steadily stronger, which will allow you to put...

Hero

Hero

The term is used too loosely these days. A hero, to us, is someone who stands up and says “choose me” when others would shirk that responsibility.
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Two years. You dream of the things you create lasting forever. What we’ve achieved so far seems to fill so much space, yet that space seems to have passed in an instant.

Johannesburg

400 Jan Smuts Avenue, Craighall Park. Walk down the ramp behind the KFC.

Cape Town

1st Floor Buying Services Building, 47 De Villiers Street, Zonnebloem