My integrated programs CHANGE LIVES and INSPIRE GREATNESS! Lose weight, build muscle, & create an unstoppable mindset! Sure-fire results you will KEEP.
Email: [email protected] Professional Bodybuilder, Mind-Body-Soul Transformational Coach
30/04/2026
Beautiful day, good vibes, enjoying our time together with easily one of the best coffees in Auckland ☕️
never misses! They bake their own unique pastries, make top barista crafted coffees…smooth, balanced, & the strength you prefer. Exactly what you want when you crave perfect days.
Simple moments like this make the day feel easy.
My sleeves don’t stand a chance 😅
For bicep lovers out there, this one’s for you 😆😘
IF YOU STRUGGLE TO FEEL YOUR BACK WORKING, TRY THESE 4 EXERCISES
Desire a back with density, width, and definition? Then you need to learn how to engage these muscles properly, not just move weight.
Here are 4 movements I use to attack the back from multiple angles:
1️⃣ Seated Row�Targets: Rhomboids, mid traps, upper lats�Focus on opening the back at the stretch, then drive elbows back (think pulling the shoulder blades together).
2️⃣ Wide Lat Pulldown�Targets: Upper & outer lats, teres major, rhomboids, mid traps. Tip: Squeeze down last 2 fingers on hands & drive elbows down.
*A cable Lat Pull Machine with a parallel or straight lat bar works well too). �
3️⃣ Incline Back Fly�Targets: Rear delts, middle traps, rhomboids, infraspinatus�Keep the movement controlled and squeeze the upper back.
4️⃣ Narrow Rotating Grip Pulldown�Targets: Teres major, upper/mid/lower lats, rhomboids, mid & lower traps, serratus, rear delts, erector spinae.
*If your gym doesn’t have this machine, you can recreate it by sitting facing an upright bench between two close cable stacks.
THE KEY MOST PEOPLE MISS
Many people don’t actually know how to engage their back muscles.
To build real back development you need to feel the muscles working both independently and synchronized.
✔ Open the back at the stretch�✔ Control the negative�✔ Contract hard at the bottom�✔ Slow, controlled reps = more muscle recruitment
When you do this properly, you’ll feel more fibers engaging throughout the entire movement.
Try these on your next back day! 💪🏻🔥
Dumbbell Rows — Build Your Back With INTENTION 💪
The DB row isn’t just about pulling weight.
It’s about precision, control, and connection.
🔹 Primary Muscles Targeted:
• Latissimus dorsi (width + thickness)
• Rhomboids
• Mid & lower traps
• Rear delts
• Secondary: biceps + core stabilizers
🔹 Form Cues That Matter:
✔ Neutral spine — no rounding, no twisting
✔ Hips square to the floor
✔ Brace your core before every rep
✔ Pull elbow toward your hip (not straight up)
✔ Avoid shrugging
✔ Control the eccentric (2–3 seconds down)
This isn’t a yank. Pull through muscle engagement & contraction & stretch at the bottom. Don’t cut the movement short.
The key is to feel the weight, not rely on momentum. If you don’t feel the movement you are going too heavy, too fast, or not focusing correctly.
👉Check your grip & your elbow angle. Grip harder with your last 2 fingers & pull your wrist toward your hip if your trap dominates.
Quality reps build detail & strength.
Train smarter. Execute better. Get stronger.
👉 Your glutes & hips aren’t tight. They’re overloaded.
Do you have any of these issues?
Tight hips, glute tension, back stiffness?
You don’t always need more training — sometimes you need more release.
In this reel I walk you through how I foam roll:
✔ Glutes
✔ Deep hip rotators
✔ Lateral hip (TFL)
✔ QL / upper glute attachment
✔ Supported low back
I’m using a high-density foam roller, so stay controlled and breathe through each area.
⸻
⏱ How Long to Spend Per Area:
• Glutes: 60–90 seconds per side
• Deep glute / piriformis: 60 seconds per side
• Lateral hip / TFL: 45–60 seconds per side
• QL / upper glute tie-in: 45–60 seconds per side
• Supported upper & low back: 30–45 seconds
If you find a tender spot, pause and take 3–5 slow breaths instead of aggressively rolling.
⸻
When you consistently open these areas up:
• Squats feel smoother
• Hip extension improves
• Low back tension decreases
• Recovery improves
• Daily movement feels freer
Tension left unchecked turns into compensation.
Compensation turns into pain.
Recovery work isn’t optional — it’s part of smart training.
Do this post-workout, on rest days, or before bed to down-regulate your nervous system.
Train smart. Stay strong.
My client asked me what my goals are for 2026, & all I can think of is being in the now.
Planning for the future doesn’t always come out the way we expected, so it is best to prioritize the actions one can control first.
With that said, here are the things I want to build momentum on first, so whatever plans I come up with that either come through or fall through, I can handle it:
😌First (the inner work):
-Take each moment and make the best of it
-Keep head & vibes up
-Find appreciation in the little things
-Fuel happy thoughts
-Love unconditionally
⭐️Second (the surface stuff)
-sharpen up my conditioning
-financial investments
-travel
-keep learning new stuff, even if it’s difficult & takes time.
-Organize pathways for business & personal life to thrive.
AI art, but it’s still my real body & face :).
Pump n pose sampler 😏
I love slow reps, focused and under control…
🧠💪🏻
My clients journey from January 2025 leading up to competition October 2025.
121 Kgs (266 lbs) at peak of bulk - 104 Kgs (229 lbs) on stage.
Started with cleaning up the diet, establishing the right caloric baseline, supps, & designing workouts to shape, build, & hold muscle. At 6’3” there is a lot of surface area to cover 😳. Bulking phase was short, but we were able to make good progress to start cutting in mid July.
Training was 6 days per week, with cardio staying minimal until 9 weeks out to try & hold onto leg mass. We were able to navigate around knee, an old hamstring injury, & lower back issues he had battled with for many years, so we are both quite happy with that 😌.
He did 2 shows back to back, October 18th & 25th and that isn’t an easy thing to do. Managed to bring a bit better look to the stage in round 2, although we battled with hydration, flatness & fullness on a daily basis…his body needed rest & this is a guy who manages multiple business ventures & sleeps minimally 😅. This guy is a champion inside and out! 🤴💪🏻❤️
🌟Thank you for having a platform for all of these incredible, hard-working athletes to display their passion!
18/10/2025
I’m a very proud coach today! This guy worked his butt off for months, staying true to the course and plan to grace the NPC stage. The drive, dedication, bouts of fatigue & hunger paid off today (which I never doubted). Sean has a champion mind and perseveres at anything he sets his mind to. Successful in life, loves his family to the core, has a heart of gold, and is an amazing athlete to boot. This is the kind of guy you want to learn from.
Just to make this clear, this is not a promotion for other women to lift this kind of weight for the DB Shoulder Press exercise. It’s even hard for some men to achieve. This is heavy on the joints & spine. You must have a strong upper body & core + superior stabilization to properly execute this lift. If you have shoulder issues & can’t press overhead there are other exercises that you can do.
My intention is to share my progress & personal goals. You can level up from where you are at now, even if it is the tiniest bump. Keep at it with the right training format, and you’ll get better year after year 😁💪🏻.