�Personal Trainer
�Fitness Competitor
�Customised Workout/Diets
�Online Coaching
�Certificate 4 Fitness
21/05/2018
My clients amazing transformation 💪🏽
This is what consistency and determination looks like 🙌🏼
Every workout I throw at Vicki she always pushes herself, does everything I ask (except ridiculous jump squats 😂) and doesn’t leave anything in the tank!
So proud of her efforts 💪🏽💪🏽
HIIT 🥊
High-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time!
Exercise in the video is the almighty Battle Ropes!
Perform 4 sets of 15-30 seconds flat out!
09/05/2018
It’s a passion and such a self rewarding career helping others achieve goals they never thought they could 🤾🏽♂️
Stay tuned and follow my clients journeys 🥊
08/05/2018
Stay hydrated 💦
Whether you’re a serious athlete or simply exercise for recreation, it’s important to stay hydrated. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.
Hate drinking plain water all the time?
👉🏼 Add BCAA into your routine. Simply add 1 scoop to 1L of water!
08/05/2018
What do you think of yourself compared to 3 months ago? 😄
Exercise and physical activity are a great way to feel better, boost your health and have fun. Try to aim for at least 120 minutes a week of exercise! That’s only X4 30 minute sessions a week 🤔
For optimal results engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. 🏊🏻♂️
Pencil in strength training at least twice a week by lifting free weights, using weight machines or by doing body weight exercises. 🏋🏽♂️
Now, what will you think of yourself 3 months from now? 🤔💪🏽👇🏽
06/05/2018
Focus and ready yourself for the week to come 🙏🏼
Not feeling DB straight leg deadlifts?
You can basically touch your toes with a DB or a B.B?
Then this variation is perfect for you! All you need to do is place either a 15kg plate or 20kg plate on the ground, place the balls of your feet on the plate. By doing so you automatically turn your hamstrings and glutes on 🏋🏽♂️
For more info on exercise and fitness follow the bottom steps 👇🏼
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Hitting chest from all angles 💪🏽
Try this one out for me and leave your thoughts in the comments 🙏🏼
Tips 💡
1 - make sure you focus squeezing the chest
2 - try to keep your scapula rolled back to minimise your front delts coming into action
3 - form is what really matters so select a weight that you can smash out clean reps!!
Always be one step ahead and pre cook your meals 🍳🥦
The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways. If you really don't have the time, opt for tinned fish, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take zero time to throw in a Tupperware 🍱
Having your meals on hand during the day means you don't have to go to the local cafe for food. This not only saves you time, but also your waistline. You have full control over the portions and ingredients 🥇
Everybody LOVES Leg Day 🏋🏽♂️
It’s tough, it hurts, it is physically and mentally demanding but please don’t let yourself or your mate skip leg day 👊🏽😂
Here is a simple workout for you guys!
Exercise 1 - Barbell Back Squats
4 x 12
Exercise 2 - Leg Press (feet hip width)
4 x 20 (light weight, high reps)
Exercise 3 - Lying isolated Leg Curls
4 x 12
Exercise 4 - Hack Squats
4 x 15
Exercise 5 + 6 (superset)
Leg extensions 4 x 25
Seated Leg Curls 4 x 15
Enjoy guys!
Like and share so your friends can enjoy 😏
| Monday | 5am - 8pm |
| Tuesday | 5am - 7pm |
| Wednesday | 5am - 7pm |
| Thursday | 5am - 7pm |
| Friday | 5am - 7pm |