We endeavour to take you on a journey of health and fitness; empower them to transform and sustain a healthy lifestyle through personalised health fitness
30 mins HIIT workout
6 exercises, 40"/20"
Animal flow practice
Hey team, come and join ph360 Health Coach and PT Yun for a Live Connector Workout now!
HiiT workout 35"/25"
Variation of most common exercises
When space is a limitation, creativity becomes unlimites!
Please check out this hashtag, and you will be amAzed with what #animalflow can help you!
Shot this clip as a homework to a lovely friend/client
👼👼Join us, over 50 Australian families, over 70 kids for a fun live fitness experience🐰🐰
I run these live sessions every Monday to Friday during the school holidays at 10am (Perth time). Session is short and sweet. 25 mins, packed with games, fitness, challenges and a song to dance to
All these are provided to your family absolutely free of charge. Would you like to be part of this? drop me a DM, and I will share with you the details
Have an intense workout which gets heart pounding, muscle pumping, and face turning red. There are lots of good comes with it. As we grow old, we been told by doctors and other AHPs not to push hard, stay safe, avoid intensity, avoid impact, etc.
All these are still valid. When mis-managed, all these could lead to injury. But what happens wheb all the above are managed safely?
Could I argue, under which circumstances, intensity is one critical factor to keep you fit as well as delay your aging process.
Here are 3 things intensity is good for:
1. healthy heart
2. healthy muscles
3. healthy brain
Here are 4 ways to add intensity into your training:
1. do strength workout with heavy weight, pick a weight that you can't safely do more than 6-8 reps, do 2-4 sets
2. run up hill as fast as you can safely for 15-20 seconds, then walk back down slowly to enjoy the view 1-2 minutes rests, repeat as many times as you enjoy
3. ride on a station bike, out-burst of energy for 10-20 seconds, then pedal cruisy for 2-3 mins, and repeat a few times
4. Perform a solid HIT workout with the follow criteria in mind
Here are 5 elements to understand about a true HIIT workout:
1. High intensity means a high intensity, effort level 8/9 out of 10 is needed, but different from person to person, safely
2. Exercise segment needs to be short burst, definitely less than 30 seconds, if more then the intensity is not high enough (here is where high intensity comes in)
3. Rest segment needs to be sufficient to allow for another effort at the same level 8/9. If the effort level drop, then you not fully recovered (here is no intensity or super slow intensity)
4. Allow plenty warm up, and heaps of warm up reps of the movement pattern, and address all possible movement restriction
5. Keep your HIIT workout less than 30 mins, not counting warmup and stretches
PS. did I mention do it safely? with a good risk management plan? adequate warm up personalized to you? heart rate tracking is super cool for this? knowing your heart rate zone and heart rate reserve? and safe? If you need some assist on working this out, let me know I am happy to help out
Kids fitness daily
Finding all sorts of way to keep the bigger kids and little kids active daily!
What do you need from me right now?
PS. Don't freak out, this is an old photo
Stay home! Is important to keep the spread at bay
Go out into nature and get fresh air, exercise, fun and sun is also important to keep your immunine system at optimum state
Find a happy and safe balance between the two. Good hygenie and social distancing
We are blessed with a land this vast and beautiful
Last night warriors
Good luck to all triathletes who are racing at #karrivalleytri20 this weekend
Are you an athlete who is unsure if your training schedule would give you better performance while look after your health?
Are you athlete who is currently feeling unhealthy and feel like you abusing your body and mind?
There is a smarter way, a better way, and an enjoyable way to fitness. Comment below "a healthier fitness" and I want to show you how!
💪Client win - SQUAT PAIN FREE 💪
Quick background story: Francis came to see me to help her moving pain free. After a left ACL injury and a surgery which totally removed her torn ACL, she is walking and working while feeling a lot of pain and discomfort in the left knee
Fast track forward to yesterday, skipping all the hard work she put in following her program
Small win - 2 month since we worked on this goal, in the video is a fraction of what she can do now safely and without pain
On top of this, she has also achieved:
✔ more than 2kg weight loss which took pressure off from both knees,
✔the inflammation and fluid retention in her left knee and ankle has reduced significantly,
✔back to her work at full capacity and managing a normal day without the help of a knee sleeve
I am no physio, also no rehab specialist. However if my client who have a need to move better, I will sure be doing my best to get them there
Take control of your life🌈
Which one/s are you currently work on?
Our perception shapes who we are, how we respond to things
Use to think I am pretty friendly with my clients, but recently I don't think the word "friendly" will cut it
Once upon a time, my business mentor asked me this question: what is your unique selling point?
I said this: I don't know! I don't think I have one.
He: think who do you like to help and who do you want to coach
Me: I thought I like to go coach matured people, but it turns out I like them just as much as teaching kids, helping teenagers, guide young adults
He: so who is your target demographic?
Me: I believe everyone who can benefit from my coaching, and willing to be coached by me.
He: That's it! Your target is not focused enough. You can't run a successful business with this mindset
Me: I never see this as a business. I see this is my way of giving back
You see, I wasn't about money, success, social status. All I care is can I really help you to be better and healthier
No matter who you are, where you are!
The core concept of my coaching service:
A great exercise often done wrong
I see plenty clients doing this exerciss while leaning too much backwards which would target more #trapezius
Not wrong exercise, but if you would like to target more #midback and #rhomboids, then ending at the upright position would be ideal
Not all #jetts have a machine allows you to do just that. So here is what I created for you to take and use
Position the the incline bench right behind your seating position,
Adjust the incline level so the tip is pointing right at your shoulder blade
Use the incline bench as feedback but not as a surface to push again
Enjoy this setup and let it help you grow a set of stronger and more resilient mid back
how to fit more exercises/movement effortlessly from day to day?
Here are 6 creative ways to add them in:
Commute! 😊Take public transport and walk more often. Ride into work or ride to train stations. If normal road bikes are hard work, then consider an electric bike which can help you go uphill and not break a sweat.
Parking! 😊Park at the furthest point of the car park when visiting the shops. This will force you to walk extra couple of hundred meters to and from it.
Don't sit still! 😊Every 20 minutes sitting down, get up and grab a glass of water, some fresh air, or some sun. If 20 minutes is too much, then try every 10 mins in an hour for water and some quick stretches. It helps not only with fluid intake, but also help moving fluid around in your body.
Waiting? 😊No matter you waiting for bus, coffee, food or anything. Use this time not to check phone but to do some on the spot exercises or movement..
Walking? 😊I love walking, with friends, with dog, with kids. If you already walking, why don't do a few reps of some your favourite exercises every 500 meters or every 500ish steps?
Phone? 😊Make a habit, every time to unlock your phone, you have to do one rep of a particular exercise. Squats anyone?
By now, you probably guess, there is way more than 6 ways to add-in incidental exercises. All we have to do, is to be creative, and choose what we like to do, and then find something we do often and attach it to that thing/s.
Which one do you like out of the 6? and what could you recommend to me to try?
A lot could be said, I will keep it simple. To all the ladies out there, thank you very much!
The society could give you a lot of pressure. But please stay true to who you are and be the real authentic you
We love you for who you are
Have an amazing day
Life contains so many beautiful things
Get down to#cottesloebeach , enjoy#sculpturebythesea @ Cottesloe Beach
In 2019, I have been provided an opportunity to be the strength and conditioning coach for #fremantletriathlonclub
For the past year, my goal has always been on creating more resilient triathlete through body weight strength, mobility and conditioning
In triathlon our greatest weapon is our body. For a gruesome #halfironman
or #ironman training, our athletes push their body to the limit and beyond
How to keep them safe?
How to introduce variety into their rigid training program?
How to add frontal and transverse plane moveme to what seems to be a purely saggital plane sport?
How to use mobility as a preventative measure towards common injuries?
And how to create sufficient strength and strength endurance using only bodyweight protocol?
These are my research topics and working in progress. I am super glad to have had awesome support from my mentor Chris from @primalthenics to help me implement some amazing session plans for our athlete
More things coming to this bunch!
Out with my main man last night, at Coogee beach enjoying a lovely view of sunset
Why trap your body inside a concrete box, when you have this at our door steps
Kids get out and play in nature, big kids get out with you little ones and enjoy the freedom and feeling of free
Boxing crew is growing!
Last night's boxing session was 🔥 🔥 🔥
Why you should join us:
😊 Great people with a welcoming vibe
😀 Action packed workout and surprisingly not that hard yet get a great result
😁 Our crew stick around for the past 2 solid years, so we know what we doing and we are committed, so could be you
😄 Always a laugh and bring home a warm smile
Stressed? Bored? Uninspired? Alone? If this thoughts came out during your workout this week, hey, drop a DM and see if I can get you a spot to try it out
Did I say this is limited spot? We only cater to 10! Everyone get solid interaction and coaching in the session tooooooo
What's your idea of a family outing?
Eating? Dining? Playground? Movie?
These are all awesome option! The message today is not just about being active, it is more so about spending time with your family.
Your kids, your partner, your parents too!
While you at it, do some active things and eat some nutritious food
Beast Monday EP. 09
Who could like a challenge? a competition? You are in luck today!
10 mins AMRAP (as many rounds as possible) of:
15x knee tucks
10x weighted squats
how many rounds could you do? give yourself a test
👽 warm up before commencing
👾 pick a weight for squat and a variation for push-up that is not going to slow you down too much,
👻 tag a friend in the comment and share the love
PS. No need to watch this video to the end, the first 4 mins would give you a pretty solid idea
Hi social media,
I am an very "normal" bloke and a father of two.
I was an chemical & process engineer for 6 years, but now I have been a personal trainer for over 1200 days
I was 99kg with pre-diabetic and asthma, now sitting comfortably around 84kg, an normalised blood sugar level and no asthma
I don't lift heavy, I don't run fast, I don't have a great physique, but I do have a caring heart
If you after physique I won't be able to help you,
If you after sport performance I might not be most suitable,
However if you want to well rounded everyday human that have adequate fitness for chasing your dreams and fulfill your purpose, then I would love to help you out
Also if you want a healthier fitness, I am definitely keen to coach you to it
I am normal, yet offer an unique service to serve a special niche
People who don't need more fitness, but want to have just enough of it to support their health as well as other aspects of their daily life
Are these what you looking for?
A must-have to combo with your bench press or pushups: rear delt & mid back row
1. Combat rounded shoulder
2. Improve function of rhomboid and rear delt
3. Look cool in the gym
🅰 cable at an incline
🅱 I have selected a kneeling position to personal preference, seatingis also fine, standing is unstable
🆒 elbows pull back behind the body
🆗 squeeze shoulder blades together
🆙 keep both elbows inline and slightly lower than shoulder height
Have you done this one?
Try it and let me know what you think/feel
A lot could be said about cardio exercises, some hate and others love. However, one thing nobody could deny is that cardio exercises have an amazing benefit towards one's heart and lung function. Unless you think your heart, lung and blood circulation are in optimal health, you should do some form of cardio exercise, full stop!
How much do I recommend? 1-hour a day, that sounds a lot but hear me out
At what intensity? At an intensity that you can do 2-hour
Do you have a heart rate monitor like a smartwatch? Yes? Awesome, your target heart rate kept in between (170-age to 180-age), i.e. for a 35-year-old me, I would keep my heart rate between 135-145 for the whole 1-hour
How many time a week? Ideally would do it daily, realistically 5 times would be awesome
What format? any activity you like that will keep you at a constant going state, recommend, cycling, swimming, running/jogging, hiking, walk your dog etc
Any other advice? if you doing this right, you shouldn't find it too hard. If you did, then your intensity need to be modified. Get it done
I am proud of myself!
Simple because of the tribe who supporting me and showing up for what I stand for
They are my inspiration, and I own it to every one of them to bring a super session each day
3 rounds per exercises 45" on 15" rest
1. front step
2. side kickthrough
3. waveunload & beast reach
Week 8! last animal flow inspired beast Monday workout for this block, you are doing amazing to keep up
This workout we add in some advanced flow with variation. it is a good one and will surely get you huffing and puffing
Want to learn more about animal flow practice? claim your free trial session on our friendly and welcoming Monday afternoon flow session
Owning your story, love your self
Weight issue, nutrient issue, mindset issue are often self loving issue
Don't have time to exercise = I don't love myself enough to prioritize my health! This especially happens to coaches and parents, I am both of them, so I am guilty of this
Can't be bothered to eat right = My body's inner health doesn't matter, as I rather do what's easy but not what's right! This happens to athletes and everyday gym goers. I am both of them, so I am guilty of this also
Is this you? How do you coach yourself through this? Please share with me
It is always so much fun with this bunch of boxers
Every 1st Thursday of the month we jump in and do a solid boxing only session, focusing on pad work, combo development and skill practice
Then rest Thursdays we blend a efficient weight & core circuit together with a mean cardio boxing workout
Come on, jump in and give it a go! As you can see, all ages, all abilities and all humans
$15 per head, inside our amazing @jetts_oconnor club every Thursday 5pm
Tip 4 for a healthier fitness is meditation
I am no expert in meditation or mindfulness, however from the books and podcasts I have been learning from meditation shows great benefit toward:
😊 reduce stress and anxiety
😁 improve concentration and focus
😃 help with productivity and creativity
I have started to encouraging Luke and Val to join me for a daily 5 to 10 minutes meditation practice to ease the stress and overwhelm with returning to school and adapting to the new environment
So far, they love the guided meditation with calm story, and I love a self administered meditation
It is early days to report on this. But I wish you to join me on this quest of 14 days meditation
Professional coaching for all levels in Western Australia. Former professional players with a passion to make the game the best it can be.
Training Facility - Balcatta
Join the Indoorwalking Group Fitness Revolution! Burn more calories in 30 minutes than other cardio group activities can in 45. Low impact & for all ages
The ultimate positive Lifestyle coaching programs for the busy woman facing overwhelm and lack of direction in her life/business/relationships.....
I help entrepreneurs create strategic campaigns and automated sales funnels.
Our strength & conditioning training method has been developed after 10 years of education, experience and results to bring you the very best.
Olympic Lifting, Powerlifting and Strength & Conditioning coach.
Performance and Business Coaching that delivers a personalised plan of action...It’s about life, business and decision making. It’s about change.
Hypnotherapy deeply connects you to the solutions that are perfect for you and the changes you want to make. To make a booking send me a message or call 0417 974 854
Want to improve your business or transform your life? As an experienced mentor & coach I help you define & implement these changes using proven systems
International Public Speaker and Speaking Coach based in the Northern Suburbs of Perth Western Australia. More information at www.samwalsham.com