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City Bowl Fitness – Strength and Conditioning ( The Difference )


CrossFit Mother City





When you join a normal gym, the most personal attention you may get is a single free personal training session. With us, you have coaches pushing you every step of the way and make sure you’re doing things right. It changes things when you have a coach backing you up. You’re far more likely to see results and achieve your goals. We make sure people know that they won’t be going at it alone when signing up at City Bowl Fitness – Strength and Conditioning. Classes are capped and not crammed full of people. Quality Vs. Quantity is a priority to us.


Community is another way of justifying our Premium Facility. At most regular gyms, people don’t really talk to each other let alone push each other during their workout. Facilities like City Bowl Fitness – Strength and Conditioning are highly based in its own community. Not only will you have a coach supporting you, but a whole group of people. It’s a way for people to be social, make friends and get in the best shape of their lives.


The power to produce the desired effect

People usually don’t workout to not get results. What separates us from every other gym? The reason is that we get people results. We show people what they can expect if they join City Bowl Fitness – Strength and Conditioning and what their results could be like if they stick with it.   We don’t sell memberships, we sell RESULTS. Maybe you want to look better, feel better and/or Perform better at hobbies, sport or just everyday life. We will show you that you can reach these goals. You work hard, its not all sunshine and rainbows… But its fun, different, effective, safe, and gives you Bang for your buck! If you don’t get results ( must attend class and follow coaches instructions ), I will go as far as to give you your MONEY BACK !!

Constant Body Composition reviews

Every Athlete ( I refer to all my clients as athletes ), gets their Nutrition Plans and Body Fat composition done whenever they want . We test Blood Pressure, Resting Heart Rates, Fat Mass, Muscle mass, Weight, and Body Fat Percentage . We mail the above to you every 4 – 6 weeks so you can compare graphs and see that proof is in the pudding. This is an option you choose and is not compulsory however it is at NO extra cost to you .

Educated Programming

We pride ourselves on effective programming. You training here will consist of Basic Conditioning ( Setting a solid foundation before we challenge that very foundation ), Metabolic Conditioning (most call this cardio but there is a difference ), Gymnastics, Weightlifting, Olympic Lifting, Pilates and Calisthenics.

Classes run from program to program. The length of the program all depends on what effect we want the program to produce. We test and re-test everything we do, and insure you are getting that “Bang for your Buck” we speak of so often. Some days will be heavy and some days will be light. Some days will be longer, and some will be shorter. Some days will be more intense, and some will concentrate more on technique and skill, and therefor be a little slower. This Allows you to train more often, while never letting your body adapt to the training. We as humans are creatures of habit, and automatically try and adapt to training disciplines as soon as we can. By changing it up (NOT thumb-sucking, but actually and intentionally changing it up), we avoid that “Platue” that most people reach in their Fitness Journeys.

Heavy, Intense, Hard, Long, Fast, are all relative terms. What is heavy for you may be too heavy for others. In the Classes you are treated as an individual with individual physical abilities and goals. Our program supports this. We do not do generic workouts. Its not a one size Fits all game!


Other than the above mentioned we go the extra mile. We will always go beyond the call of duty for anyone that is part of the City Bowl Fitness – Strength and Conditioning Fitness Family. Believe me this is not done by most. Most gyms are after one thing, and that’s the membership fee, and do not dedicate every waking moment to the gym and its members. Yes I said it!

City Bowl Fitness – Strength and Conditioning cares about one thing and one thing only and that’s the training and the results. If you cant believe that, give us a try J.

“Once your thoughts reflect what you genuinely want to do, the appropriate emotions and relative behavior will flow automatically. “

  • You receive 150 Vitality Points every time you train and Soon 25% off your fees if you are with Vitality Health.
  • On site Structural Therapist.  One of the best in his field! (IMO)
  • Free WODIFY account. (Tracks ALL you training, lifting, running, rowing, pushing, pulling and Jumping that will do here . You can access this information from any PC or Phone wherever you are and book for your classes).
  • Nutrition Plans and Eating Guidelines – Your Wodify account allows you to choose a Coach as a Nutrition Buddy. When you eat you can simply put what you have had into your phone and it will be sent to your account. Your food Journal will be reviewed and a Star rating and advice will be sent back to you.
  • Access to an amazing array of members and networking opportunities. These very members are an amazing support structure when training gets tough, Nutrition seems overwhelming and / or when life has its moments.

Yours in Training and in Health

Nicholas Caracandas ( Bio here )

About DiabeticAthletic (30 Articles)
A type 1 Diabetic and a firm believer that hard work produces the best results and that there is no easy road to success. Functional and Crossfit Training are my FAVOURITE training styles, "I train for LIFE, not to look good in a mirror! After all... What is a Ferrari , without its engine.." Nicholas Caracandas is the owner of City Bowl Fitness - Strength and Conditioning and has been in the game for just under a decade. With more than 600 clients under his belt and over 5000 hours of personal training completed his knowledge and ability to deliver results are unparalleled. Starting off specialising in Kettlebell training and boxing he became head coach and programmer for CrossFit Mother City's Strength and Conditioning program. He runs the Bikini Body Challenge at City Bowl Fitness which specializes in female weight loss and overall body sculpting. Being a type 1 Diabetic for 19 years he has a vast knowledge on Nutrition and healthy living with a vast understanding of tried and tested training methods capable of delivering any goals you may want and need. Nicholas works at 4 facilities around Cape Town and is the proud bid winner of a 2017 Government contract to provide services to profile government employees. Weight loss, lean muscle mass, sport specific training, performance training and injury rehabilitation are just some the services on offer. No matter your goal, shape or size he is one of the few trainers that offer a money back guarantee.

1 Comment on City Bowl Fitness – Strength and Conditioning ( The Difference )

  1. Great post. I’m dealing with many of these issues as well..

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