Thank your ancestors for your fear of failure.

By Emile De Bruin (Head Coach Meta4mance) “In our evolutionary past, this was even more the case. One stupid mistake and you were dead. Everything could lead to our rapid departure from the game of life- carelessness on the hunt, an inflamed tendon, exclusion from the group and so on. People who were reckless or gung-ho died before they could … Read More


“Most food has travelled hundreds of kilometres, processed, packaged and frozen before it even gets into your kitchen. “ Studies have proven that the nutrient density of food has decreased substantially over the last 50 years. In fact, the micro nutrients that your grandparents were able to obtain from eating 3 or 4 peices of fruit a couple of decades … Read More

Nutrition 101: Tips for everyday people

In this final installment of basic nutrition, we put the previous posts into practise that you can now apply everyday. Be sure to tell your family and friends about how much you love the Meta4manceProject so that they can also benefit. These nutritional solutions brought to you by:

Nutrition 101: Hydration

In this series so far,the roles of food, Macro and Micro nutrition and energy balance were discussed. But what about that glass of water that accompanies your meal? This post is all about hydration for swimmers but would also apply to any active person. “Swimmers should not make the mistake of thinking that because they exercise in water that fluid … Read More

Nailed it! Did you really?

“If your only tool is a hammer, all your problems will be nails” – Mark Twain A wife has been married to her husband for 30 years. Together they have 2 children, one is a successful doctor and the other an artist. On the eve of her 53rd birthday the wife hands her husband divorce papers. A few months later … Read More

Nutrition 101: Energy Balance

“How much is enough?” Ok, we started off by speaking about the role that food plays and then macro and micro nutrition. (If you have not yet read the first 2 posts in Nutrition 101, we suggest you check them out before you proceed) Next we will disuss how much food intake is required for you. “When it comes down … Read More

Nutrition 101: Macros and Micros

So in our previous post( Read it here ) we discussed the role that food plays. Builders, Providers and boosters make up what we call: macro nutrients and micro nutrients. “Performing well requires careful planning to ensure your body gets the right stuff!” What are macro and micro nutrients? Macro number 1: Protein Macro number 2: Carbohydrates A carbohydrate portion … Read More

Nutrition 101: Functions of food. Builders, Providers, and Boosters

As a coach and strength and conditioning instructor, I often get asked about nutrition. What should I be eating? And although the answer is complex, eating correctly shouldn’t be challenging. South African Junior Biathle athlete focussing on improving his strength and anaerobic capacity At Meta4mance we believe in coaching methods to give people a bigger and better toolbox (to then … Read More

Lessons from The World Cup! Do you fake it like a Goalie?

In a penalty situation in Soccer (ok Football for those that are that way inclined), the ball takes about 0.28 seconds once kicked to reach the line of the goal. People with exceptional abilities have a reaction time of approximately 0.21 seconds. And this doesn’t take into account the time that goalkeeper needs to move to stop the ball. The … Read More

Teach me to fail- an honest account from a Coach

So you train 5, 6 or 7 times per week, maybe more? You make sure your body is in peak condition. You eat well and you go to the gym. You invest your time; money and effort into your quest to stand on top of the podium .You want to be a champion. That’s fantastic. But how often do you … Read More