Paceline Gym and Performance Centre

01/02/2022

03/01/2022

Paceline has decided to remain a mobile and virtual gym for the time being but in exciting news Bronwyn will be opening Bryanston Run Walk for Life at The Campus from the 17th of January. Monday, Wednesday and Thursday evenings at 17:15. Sign up now at

Run/Walk For Life specialises in getting you started, even if your level of fitness is very low or non-existent. A major emphasis of the programme is on fitness and weight loss through personal goal setting. Through the programme, you set your own personal goals, in consultation with our highly trai...

21/06/2021

3 steps to keep motivated in the cold. We are very lucky to have mild winters in JHB, I, however, still find it hard to get up early and run. Here are my few tips to keep on track during the cooler months. 1. Run a bit later when it’s warmer. 2. Run with a partner for accountability 3. Wear a beanie and compression gear What do you do to stay motivated during winter ?

18/06/2021

Covid 🦠 to Couch 🛋

Return to sport programme.

Whether you’ve been sick or life has got in the way, get back to feeling fit in a safe, slow and steady, monitored environment.

Virtual, individual or your predetermined group sessions available.

Feel healthier with Paceline.

Email [email protected] or WhatsApp 0792630438 for more details.

22/05/2021

We can relate 🤣

About right 🤔

07/03/2021

Oh how we miss the "marathon hell".

23/02/2021

Paceline offers strength training for endurance athletes. Give us a shout so we can help you be your best!!!

Endurance athletes tend to steer clear of strength training for many reasons.

1 - They train specifically for the thing they aim to compete in which makes sense
2 - Training for 3 sports simultaneously is hard enough, so to add in extra strength sessions can be a challenge
3 - They fear weight gain and whilst muscle is not easy to build there is a worry that they could end up bulky
4 - Programming training which can make you sore means you may find it harder to run/swim/bike the next day.

BUT hear is why you should consider it:

1 - injury prevention. Extra strength means a more robust body and in a sport where repetiton is necessary it is important to add some balance to areas which otherwise do not get worked.

2 - Lifting heavy weights for low reps has been shown to compliment endurance sport, partly because of the reduced DOMS heavy weights give. Partly because heavy weights don’t build muscle in the same way and party because of improved running/cycling and swimming economy.

3 - Improved body composition - muscle wastage is a real thing for endurance athletes especially when combined with a non optional diet. This can lead to a “skinny fat” look which can be frustrating when you are able to perform well but don’t look like it.

4 - Variety - adding in different stimulus throughout the year keeps things fresh and you interested.

5 - Your neighbours look on in awe whilst you deadlift topless in February and your kid mocks you in the window behind you - In essence providing entertainment in an otherwise dreary world!!

Learn the right technique and then lift BIG - Reps of 3-5 for 3-5 sets covering the big movements like Deadlifts, Squats, Presses and Chins - then like me, if you are little bit vain, add in a few curls for the girls at the end.

31/12/2020

2020 has been a different and challenging year for most. We have all been affected by Covid in some way. Thank you to the clients who stuck by us through home visits and virtual sessions. A happy and fit 2021 to all Paceliners!