Holistic Personal Coach

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STOP DRINKING ALCOHOL NOW - One of The Most Eye Opening Motivational Videos Ever Countless people including Jordan Peterson, Theo Von, Dr. Andrew Huberman, Mike Thurston, Tom Bilyeu, Andrew Kim, and Chris Williamson explain why you need ...

❤️
The company we keep, the connections that are formed with others & the choices se make is the foundation to waking up each day happy.
We need one another to thrive.

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FLUTTER KICKS

Here we train the deep stabilizer system of the spine.
The Multifidus muscles primary role is to create segmental stability (stabilize each individual vertebra) as part of our inner unit core muscles.
Pretty important stuff!

• Diaphragm
• TVA
• Pelvic Floor
• Multifidus

Are the primary muscles we use to create internal pressure when we take a big breath before a heavy lift.

In a perfect world when the pelvic floor, TVA & diaphragm muscles are co-contracted the multifidus muscles are supposed to lock down & maintain extension force on each vertebra so the spine itself is not subject to taking load.

In my years of testing this is rarely the case.

Without this happening properly the spine is then left wide open to compression, torsion & sheer forces under load.
Even more so when movement ex*****on is not on point, this is not great for long term injury free training.

The spine is NOT supposed to be loaded directly, that’s the job of surrounding structures.
The deep support / stabilizer system, for this to work fully we first must be able to breathe properly & we must train these muscles directly.

In a world of sitting way too much each day & focusing on training only the muscles we can see in the mirror these deep tissues basically lay dormant.
The ironic part is if we put some focus into this & other support systems we begin to plug up the energy / stability leaks under load & now we are capable of performing at a higher level & safer.

“you cannot fire a canon from a canoe”

The oscillation movement at very low intensity stimulates our built in canoe / weight belt / stabilizer system at a very deep level.

• Move the legs from the hip
• Keep knee locked
• Core braced
• Point the foot
• Long TUT - build it up to 3+ minutes.
• Harder & faster is not better

Try 1 set for at least 60 seconds b4 you back squat or deadlift next time & tell me you don’t feel more stabile.
It really does make an instant difference if executed properly.
This movement is a game changer for those with disc bulges that are pushing out posteriorly.

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Client spotlight & progress pics.

I am so god dam proud of this girl!
🤩

What a journey & fun challenge this has been so far, to Ash’s credit she has remained so committed from the beginning.

Prior to starting together Ash had endoscopic sleeve gastroplasty surgery which required her to eat at 500 calories per day for months in the lead up as part of the prep to shrink her stomach.
Post surgery she was unable to eat anymore, which mainly came in the form of shakes.

Through this process Ash was obviously able to lose a lot of weight.
But, by the time Ash found me her weight had plateaued big time.

Ash was unable to to lose anymore, her health & vitality was in a pretty bad spot as anyones would be eating such low calories for so long.
She was completely stuck!
Dizzy & lightheaded.
Unable to both eat anymore or lose any weight.

We spent literally months building her calories back up very slowly.

I remember the struggle just getting back to 1000 a day, but to Ash’s credit she did her best every single day.

After months focusing on her health & metabolic rate we had successfully made it back to 2200 calories a day without ANY weight gain at all. 🕺

Since then we have done many short fat loss cuts, after months of low calories Ash’s metabolism doesn’t like long durations in a deficit so we undulate it often.

Progress has been pretty slow but we have been able to make pretty consistent progress even without a gym for most of the year.

Ash you are a weapon!

Plenty more to come 👊



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MAF TRAINING 🕺

Building a strong aerobic base. ❤️
Building a BIG engine!

Popularised by Dr Phil Maffetone.

The basics of this approach says that no matter what your long term fitness goal, training or sport is, focusing heavily on building a strong aerobic capacity first should be everyones focus.

To do this it’s very simple.
Here’s the key ingredients.

• Long duration, 30+ minutes continuously at least twice weekly.
As the base improves so does the volume.

• Heart rate max 180 bpm - your current age.
Example: Someone’s 40, 180 - 40 = 140.
Training zone = 130 to 140 bpm.
This keeps us solely in the aerobic energy system.

• Nose breathe

• Patience! It takes time but you start to notice you become capable of more output at the same or lower heart rate which often means you sleep at a lowered heart rate, recover between sets & workouts faster.
Our capacity to withstand workouts skyrockets!
We turn ourselves into a supercar capable of so much more with less overall cost.
Workouts get easier, recovery gets faster & we become sooooo much healthier both mentally & physically through the process.

If you notice your heart rate elevates more than it probably should doing simple day to day tasks like walking up a set of stairs with some groceries this training method is 100% for you.
If you feel like you are always on the edge of under recovering this method is for you.

It’s common to exercise below (steps) or above this zone (high intensity) but only a few want to work in the middle where it’s actually most important.

I’m doing all my MAF training on rest days or even after workouts, it’s not hard work but it is very effective!

My weapon of choice is the assault bike, no joint stress & it’s working the whole body.
A lot of blood is circulated.

It is agreed upon that 80% of cardiovascular training should be done in this zone for both health & performance no matter what your capabilities.

If we build a strong aerobic base that allows us to do everything at a relative lowered heart rate we can then program anaerobic training & be capable of moving faster & for longer.



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In reality nothing is really ending or beginning but more a continuation, with all the wisdom that life experience can hopefully instill in us.

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Does your lower back regularly feel tight??

Often it’s the QL. (Quadratus Lumborum)
It’s rarely the QL’s actual fault though.

The QL is a work horse!
It is an area often full of trigger points because it will pick up the slack for other muscles not functioning optimally & when there is a general lack of global torso stability.

Only releasing the tension with trigger point therapy is a bandaid approach.

Each muscle has a job, when they are all working well as a team trigger points & pain are much less of an issue.

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VULNERABILITY is a double edged sword.
The Yin & the Yang energies at it once again ☯️

On one hand VULNERABILITY can play a powerful role in life long trauma, in the other it offers freedom, deep healing & true opportunity.

Our life’s direction comes down to two things.
1. The choices we make
2. The people we spend time with

I’ve found my tribe.
& the people I’ve met along the way this year are now part of my extended family.

The time spent with each of you brave souls has lit me up inside in a way I have never felt before.
Thank you!

We all have unresolved grief, trauma, pain or shame we carry around with us each day, other wise we would be evolved to a point where very little would ever trigger us emotionally.
Do the inner work.
Set it free.

What triggers you?
I certainly have my long list I’m working on.
There is a lesson to be learnt in those triggers if we remain conscious enough to pay attention.

📸

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There’s nothing better after a icy cold 2* creek swim ❄️ than a nice hot cacao. 🕺



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WATCH THIS! 🤩

Coming to the Nth Beaches in 4 weeks.

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ICE BATHS & BREATHWORK GROUPS - CURL CURL NORTHERN BEACHES | WIM HOF METHOD Ice baths & breathwork groups are now a BIG part of the community of the Northern Beaches of Sydney. Reguarly we all get together to connect, laugh, breathe,...