Chris Walker Personal Trainer in Sunshine Coast, Queensland | Fitness trainer

Chris Walker Personal Trainer

Locality: Sunshine Coast, Queensland

Phone: +61 413 406 358

Add/Update information

Reviews

Tags

• Gym/Physical fitness centre
• Business service
• Personal coach
• Fitness trainer

25.01.2022 Dumbbell Single Arm Row sit hips back, keep trunk stable with shoulders over toes, focus on bracing through this, keep chest slightly up and let arm extend forward with mid back retraction and contraction while holding. Go for a tempo of 2/2/2/2 for 15 Reps, 60% 1RM for 4 sets.

25.01.2022 Here is a link to todays email, I wanted to talk about how no one wakes up motivated, but how we can only be proactive in life vs reactive. I have also touched on 5 exercises to do in the mornings to kickstart your day to keep you accountable and in the right perspective. There is nothing special about these exercises, no rubbish information about how if you do these you'll be able to fit in those jeans you have always wanted to wear...... Its a guide, a guide to doing something in the morning to actually creating commitment to yourself that you have started with one that and that will help you continue to step to the next task and so on. Read this, don't read this but there are two choices and one will take you to creating a better mindset and the other will keep you scrolling through social media until its time to go to bed again. Action vs No Action, its your choice, so which will you choose?

24.01.2022 What are your values and beliefs? what do you want to prioritise in life?, only you can decide what you want, who you want to be, how you want to act and what you define yourself as. would you rather talk about how much you want something or would you take steps to get there, would you rather be in a situation that is comfortable and familiar that doesn't beings happiness because your use to it or would you change your environment to be happier?... do you want to be a reliable person or an always late person? do you believe the earth is flat or round? in all seriousness though, only you can create who you want to be with help from a positive mentor of course but only you can implement change into your life through creating the person you want to be, to be proud of yourself, stand for what you believe in and act in a way that encourages you to know you are inline with your values and beliefs. ask yourself, who do you want to be, how would that person act and would those values and beliefs make you the person you want to be? See more

23.01.2022 To join tomorrow at 6am just click the link below and be sure to be early as the session is limited to 40 minutes due to the software being used Join Zoom Meeting... https://us04web.zoom.us/j/814548229 Meeting ID: 814 548 229

23.01.2022 Can't join the face to face challenge? Well I've put together an online challenge as well to give more people an opportunity to end the year strong . For more information send through a messages now before spots close.

23.01.2022 Dumbbell Hang Clean Add this clean variation to a gym finisher or into a planned metcon . we want feet at hip width, knees dip out as hips have a slight hinge, think from the dip, youll project the hips forward for hip force and add a slight pull up with the weights and catch, dumbbells will only go to below knee ... . This is a great variation helping to work on hip force and a shrug/pull motion, you'll also have some time to get that front rack position looking better too. . Go for 4 Sets of 30-60 seconds as a conditioner or 3 sets of 10-12 to practice with See more

22.01.2022 With people stuck at home because of the Coronavirus I wanted to offer people the opportunity to step up their heath during this time as I believe there has nev...er been a more needed time in the world to work on improving your health and fitness. So I’m offering a Free 14 day access on my health and fitness app where you have access to: - Home Workouts with minimal or maximal equipment, all with a focus on moving better for longer while progressively overloading your body to achieve ground breaking results both physically and mentally. - Educational Workshops on Mindset, Nutrition and Training, ever wondered what macronutrients and micronutrients are and how they can alter not only your physical appearance but also help you control your emotions? Well you’ll find out. Learn how a morning routine to improve productivity and create mental sharp clarity each day to hit daily goals and targets. And learn why different types of training methods and how can tempo can increase your movements and strengths by working in different ranges of a exercise. - Enjoy having support from a community of like minded people and daily motivation to keep your mindset strong. - Track your progress through photos, measurements, strength improvements through your own profile with your own scheduled workouts on your own calendar. - Workouts of the week to compete against other members to let out your competitive side. About Me: For 7 Years I’ve been helping people create confidence not only from their physical appearance but also their mental health with superior guidance of the fundamentals most people neglect and these are mindset, nutrition and training. Everybody is a guru right? Well that’s what I see online everyday apparently but in fact they know absolutely nothing but false misleading information they have probably found on the daily mail or Wikipedia Look I get it they have thousands of followers most likely have been bought from an online site but I’ll be real from the start, I use a no bullshit approach. This means I’ve been in the trenches for the last 12 years training myself, trialling training methods, getting results, playing around with structured plans, eating from clean to bulking my way to 92kg from 55kg, going from a 20kg squat to 140kg and starting at the bottom with bad posture, a bad mental state and no support to handstand walking, creating a bullet proof mindset, eating a healthy mix of food from the 80/20 rule and yes that includes pizza to becoming the strongest I have ever been and looking the best I ever have without following a stupid dry chicken and broccoli meal plan that some robotic non movement based bodybuilder has created... If you want to move better for longer, get stronger physically without a steroid injection and eating a plain old diet, while creating a bullet proof mentality than click the link above now to enjoy 14 days of training and a start to a journey of life changing steps that will completely level you up in life.

21.01.2022 Ever wonder how we could create a stronger mind to muscle connection for not only building huge arms but to also create stronger movement patterns as well? Check my weekly email out below

20.01.2022 Struggling to find motivation to do things throughout your day? Try this morning routine I've practiced for the past few years @ Sunshine Coast, Queensland

20.01.2022 Elevated Split Squat this is hands down a game changer to not only improve strength through your foot, knees and hips but also works on mobility and stability gains if you have issues with hip mobility, weak knees, unstable feet than look no further and for the gym gain fans, you'll also get a nice little pump ... place the foot on some books so your elevated, toes pointing forward, knees turning outwards, back leg straight and lengthened. focus on keeping upright and working to get those knees over toes and hamstrings t calf's and the way back lock the front leg out and repeat High Volume of 4 Sets of 20 for this one with a tempo of 1/3/2/1 Thanks to @kneesovertoesguy for the inspiration #strong #strength #mobility #stability #cwptfit See more

19.01.2022 Here is a little cheeky weekend dumbbell workout for you to play with . Give it a go over the weekend and let me know how you go in the comments

18.01.2022 We all have obstacles now but how about we start focusing on the opportunities that are also in front of us because of this time in isolation

15.01.2022 Water Carrier Workout Give this workout ago with these easy and affordable water carriers you can grab from Aldi. Here is a little challenge considering the load isn’t as high, work on higher volume with Reps, go for 10 Reps for 10 Sets to challenge yourself and let em know how you go with it.... Just starting out? Start with 10 Reps of 5 sets. Happy Easter Weekend! Oh and save this workout to try it out later just incase you busy now #garageworkout #watercarriers #homeworkout See more

15.01.2022 With the closure of parks, gyms and group social events, it seems like we are all more isolated than ever and that can impact people so many people more mentally thank just physically which is why I'll be running a free live virtual group session every Friday for 4 weeks to help inspire more people to move, connect and keep on their journey of self development of maintaining healthy habits. Why? Because I feel we need this more than ever and feel that in these tough times it's best to lead by example and show comparison and support to all who may need it, oh and it's going to fun to see you all log in every Friday for a workout that will look after your posture heath, cardiovascular, strength and mindset.

13.01.2022 Deciding to commit . often we struggle to get out of bed, let alone training consistently over a year and putting in effort mentally an physically, it's something we can struggle with but we all need to do this because with challenges there is no growth, when we decide to challenge ourselves we have now decided to live and personally believe once we decide to live, purpose naturally follows. . ... In a society of distractions and loud noises, it can become easy to not do anything at all, so understand that with effort,discipline and enthusiasm you can and will achieve anything you truly desire . congratulations to this year's male and female client of the year See more

12.01.2022 Could this be the golden ticket to dieting?

12.01.2022 Let's be honest, you might be one of those people who say each year Im Gonna (insert desired goal) but don't actually do anything towards reaching your goal... Maybe this could be the year of change, maybe just maybe you'll actually commit yourself to making yourself and your goals a priority, however your probably wondering how? Here is 5 ways you can follow through with your goals:... 1. Write down what your goals actually are and place this list somewhere you will see it every single day. You can't expect to achieve anything if you haven't set in stone what your goals actually are and to be reminded daily keeps us on track to what we are working towards. 2. Write 5 daily actionable tasks that are non-negotiationable that will take you towards your goal. If you don't follow steps that require action and result in you progressing then what are you doing? And why? Having a list of a actionable daily to do list keeps you accountable in achieving your goals but guess what it won't help if you don't follow it. 3. Understand why these goals are important to you. It's important to know the purpose behind why we choose our goals because if we don't we lose our reason and motivation for working towards something. 4. Reflect daily on what you did to achieve these goals and check in monthly on your progress. If we reflect on our goals daily we understand if we actually did everything we could to tick our list off and what we could do better, this helps us to improve and work more effectively as well. Kind of like a self audit each day to be our best. 5. Be Accountable. No one will achieve your goals for you, so be honest and accountable if you slip up, didn't take daily action well deal with the responsibility of knowing it's no one else fault but your own. Once we take control of our lives we start to really live.

12.01.2022 Got few water carriers at home? Try this leg workout Recommendations:... Beginner - 4 Sets of 12 Reps on each exercise Intermediate - 5 Sets of 20 Reps on each exercise Advanced - 6 Sets of 20 Reps on each exercise To add more weight swap water for sand

12.01.2022 Patrick Steps Ups These can be a great way to strength the VMO (Vastus Medialis Oblique) this is a part of the quad, which is great for knee strength as it helps control the position of the patellar (Kneecap) and all you need is to elevate yourself up on one foot to and while maintaining a straight opposite leg, tap the heel on the ground and as you raise up lock the bending knee out and repeat a high volume on each side. Start with 4 sets of 20 each side ... #bodyweightexercises #homeworkouts #isolationexercises

11.01.2022 Resistance Band Bent Over Row Using a resistance band, hinge back while keeping a neutral spine, feet about hip width apart and bracing your core. Pull the band back while meeting shoulder blades together, focus on a tempo of 2/1/1/1 of 20 Reps of 5 Sets #homeworkouts #resistancebandsworkout

11.01.2022 With this event coming up in a fortnight's time I thought I would reach out and remind you to join in and take this opportunity to do something nice for a stranger, virtually in person or from afar, you can be as creative as you like as the impact will still be the same This event is only as big as you help make it, so please click going, invite your friends and share the link, your help is a lot more impact than you may think my friends

11.01.2022 Slam Ball Cleans . Slam ball cleans can be another effective exercise in building a stronger barbell clean, as we focus on more hip force, upright pull and shrug. We also get to learn how to catch ( answer the phone) the ball as well in and upright strong position. . These can be a good warm up drill before doing barbell cleans to work on that triple extension and catch ... . Give these a go and let me know how you go, personally I would go for 3 sets of 12-15 Reps at a medium weight and even progress to one heavy set of 5 -6 reps to prep that little bit more See more

10.01.2022 Soon enough hikers club will be back once restrictions have been lifted

09.01.2022 Home Built Hack Squat All you will need is a resistance band, roller and some added weight, it could be a water carrier if you don’t have weights. Start in a tall position with a band placed below the neck (traps) and feet on the band about shoulder width apart, you’ll need a roller behind your lower back at the start and holding a weight in the front rack position.... Drive knees out, keep pressure on roller to go up and down and don’t drop your chest down. Go for 20 Reps with the weight than drop set it to just the band and go for another 20 Reps, repeat this for 4 sets with a 60 break in between. Thanks to @coacheugeneteo for creating this one #homeworkouts See more

08.01.2022 Still feeling like your not into the swing of things? Set yourself a goal but still haven't worked towards it with persistence? Want to create sustainable life long self empowering habits? ... Our 6 week challenge is now taking on 12 people who are committed to following a structured personalised training and nutrition plan, who will commit to a morning mindset routine and are looking to create a sustainable new lifestyle. No quick fix promises just a structure and a plan to get you results and the opportunity to be rewarded with genuine results and a prize for best mental and physical transformation. Share with a friend who you want to do this with or end me a message if your committed to leveling up your life. 6 spots are available for face to face and 6 spots are available for the online challenge

08.01.2022 Imagine clear sky views from an infinity pool overlooking byron bay's coastline and hinterland from your very own secluded luxury accommodation. fresh organic food for breakfast, lunch and dinner that keeps you energized daily to take on your morning yoga sunrise sessions and mid day adventure You will be able to sit back and enjoy the sun in your spare time until you sweat it out at our early afternoon workouts. On this retreat you'll leave feeling inspired, energized, str...onger and educated. Making you want to level up your lifestyle with the new tools you have acquired that will serve you for life mentally and physically. You will also have access to daily workshops that will help you fast track your success in life, understand a deeper reason for functional nutrition and neuroscience, correct movement issues and understand how to correct posture issues. If you're looking for a retreat that will help you reset, get inspired and recharge while keeping yourself fit and healthy in a life changing environment with like minded people, then look no further because you have found your way to the end of the yellow brick road and here it is, a opportunity that won't be around for long. Message us now for more information.

07.01.2022 Bodyweight Jefferson Curl the spine can and should go through both flexion and extension, so why is it we don't put ourself through flexion as much? We're just misinformed or don't know when it comes going through such a exercise as the Jefferson curl (flexion through the spine). Once you start adding this in you'll reap the benefits of better flexibility, mobility and strength in new range positions. ... Begin the movement by tucking your chin into your chest. Then, slowly continue to round your back one vertebrae at a time. As you curl, feel the weight "pull" you lower towards the floor. Stay balanced on the balls of your feet to keep from leaning back. Leaning back with your hips decreases the stretch. Your entire spine should have one uniform curve to it at the bottom. Use a partner or a video to find the flattest spot of your lower back. Then, focus on pulling your belly button into your spine. Think about trying to lay your stomach on your thighs. Remember to breathe throughout the movement. Sink as low as you can while keeping your legs completely engaged. Reverse the movement by uncurling the spine beginning with the low back first. Keep your chin tucked into your chest the whole time. When you are standing up all the way, finally extend your neck straight. Repeat the Jefferson Curl for reps of 15 by 3 - 4 sets.

07.01.2022 Fear can create such limits on a person that they become something their not, something that sparks unnecessary limitations to not fully pursue necessary challenges we all need in life. Now if focus on challenges with excitement and enthusiasm, we give ourself the opportunity to be come more resilient, more anti fragile and more empowered to not set ourself limitations that don’t serve what we truly wish to achieve. Now I’m not saying go deadlift 100kg when you can’t even lif...t 30kg, I’m talking about doing these that you may struggle with when you don’t feel like you can, like going to workout when you feel your not in the right mood for it, eating the good food instead of the ordering off Uber eats because it easier... The more we challenge these small obstacles with excitement of overcoming them, the more we become better at handling more difficult situations and obstacles that may have effected us more severely in the past. Let me know what challenges your going to pursue this week below

07.01.2022 Summer 6 Week Mind and Body Challenge It's time you had 6 weeks of making yourself a priority, no more letting yourself fade away and drowning in stress induced days, it's time to work on levelling up your life for a strong mind and body with: - 6 Weeks of unlimited small group training ... - Full accountability with a non negotiable weekly check list - Weekly Nutrition Guide To Follow - Progress Tracking at the Start, Midway and End of challenged, this includes, body composition, journal tracking, strength and fitness testing. - Weekly Group Challenge - Weekly Live and Recorded Workshop - Morning Mindset Routine And a Cash Prize for the Winner! Lastly you'll leave with a new perspective for life, a stronger version of yourself, and have the experience and knowledge to continue this journey further With The Total Value of the challenge being $789, you'll just invest $129 to join this limited opportunity starting on the 2nd of November! This is available to 12 people only as quality is key to these challenges and I want to keep this limited so I can provide the best service I can Send me a message now to join or if you have any further questions

07.01.2022 Take some time to look after that body of yours, here is a challenge to get a little more mobile and flexible over the weekend

06.01.2022 Do one thing right now! . Put that cookie down Susan, spend two minutes stretching out those hips at work, quickly put that planned gym session in your calendar, watch a video on YouTube about calculating your daily calories, learn how to move better with from squats, quickly find a plan or work out to follow today! . The world is our oyster ad we have everything at our finger tips.... . Stop saying and just start doing, every time you feel that you are talking and not doing I want you to do one thing in that moment that gets you one step closer to your goal See more

06.01.2022 Still struggling to get that mind to muscle connection happening or curious what it actually is or how it works? Checkout this recent article on creating a mind to muscle connection!

06.01.2022 Barbell Hang Clean - High, Mid and Low . got a spare 10 minutes go grab a broom stick or barbell and play around with a hang clean sequence 5 High Hangs, 5 Mid Hangs and 5 Low Hang cleans.

04.01.2022 If we work towards something persistently with progress in mind we focus on enjoying the process of growth but if we focus on perfection we create comparisons and a relentless pursuit of finding happiness in an idea that perfection is key I hear this all the time - it's not the right time, I'll do that when..., once I'm here I'll do that, everything has to be perfect before I can and so on. The world is your oyster my friends buy only if you take action every day

04.01.2022 2020 What A Year! I find myself constantly being grateful for being able to have the opportunity to train such wonderful people, to teach, lead and inspire is truly a privilege that words can't express but if I had to use one word then I would use the word fulfilled. I'm so fulfilled with gratitude to be able to have a business that didn't get washed away like most, after nearly throwing in the towel several times in the pandemic after going from 23 to 5 clients I was pretty ...close to just giving up but thankfully had time to reflect on what I needed to do to survive and I'm super grateful I did because I wouldn't have what I have now which is my own space, equipment, wonderful client's and members, more time, freedom and a lot more opportunities to come now for 2021 A huge thank you to all that follow me here and show support, who enjoy and learn from me and all my online and face to face legends I train, thank you and I'm super proud of all the amazing work you guys put in and what you'll achieve in the new year Enjoy your new year and thanks again legends

03.01.2022 Seated Resistance Band Row Choose a resistance band of your choice, I'd recommend if you have a set to progressively overload from light to heavy with a set range of 20 Reps of 4 Sets and work your reps slightly down as you progress with higher resistance. sit up tall, brace core, retract shoulder blades together with a tempo of 2/1/2/1 #resistancebands #garagegym

03.01.2022 Merry Christmas Legends! have a wonderful day and enjoy your day full of food and love from friends and family

02.01.2022 With gyms closing and the need for personal training needed more than ever for our health in mind and body, I have put together a few options that will cater to all in this time. Options starting from just $10 Send me a message for more information

02.01.2022 Dumbbell Curl and Press a staple is the curl and press, simple and effective. keep yourself in a tall position and focus on keeping the arms close to the body, at the end of the curl look to rotate and press above the head.... Try keep ribs down and go for 4 sets of 15 reps See more

02.01.2022 Here is this weeks last Free virtual group training session, if you want to try it out and enjoy the group session with good people and a effective work out focusing on a structure of a strength and conditioning component than make the effort to click through now and reserve your spot on the event page. Here is also the link for this friday Time: Apr 24, 2020 06:00 AM Brisbane... Join Zoom Meeting https://us02web.zoom.us/j/85602290547 Meeting ID: 856 0229 0547

01.01.2022 Ive been running this event every year since 2015 and it's been my mission since I started this event to help connect more people to help Inspire others to be kind to strangers so they can see the impact kindness can make . The first year we hit 30,000 people and haven't actually worked past that yet but I do believe persistence will prevail in the end, either way I'll continue to run this every year. So will you be joining me in taking this to a whole new level this year next month in August? . to join the event search Do A Good Deed Challenge on Facebook to join in and create a positive change in the world we live in

01.01.2022 Dumbbell Single Arm Clean The single arm dumbbell clean is a great exercise to work the whole chain starting from the calf's to hamstrings and quads to abdominals, obliques and lastly onto the last, rhomboids and traps. What you get out of this is an increase in strength and power which can be ideal for the average joe to benefiting your more advanced athletes.... start off with 10 reps of 4 sets and slowly progress your weight and reps as you go. See more