Coach Phil Farrelly | Fitness trainer

Coach Phil Farrelly

Phone: +61 423 199 774

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25.01.2022 Are you one that gives into temptations when shopping? Do you end up buying things you didnt plan to buy? Are you a sucker for sweet or savory or both?... Take back control and download your free grocery shopping eBook. Comment YES below to receive your free copy. Coach Phil #healthyfood #healthyliving #loveyourself #cleaneating #eatplants #eatcolourful #bluezones #smarter #discipline #personaltrainer #onlinecoach #onlinetraining

24.01.2022 What is your favourite time of year? Coach Phil

24.01.2022 Don't (just) wait. In line for the bus or waiting to pick up your lunch? Don't let that time go to waste! I've seen people make big moves with arm circles, but for a little more subtlety, tone up your legs with calf raises. Coach Phil Farrelly... #incidentalexercise #getactive #fitspo #fitnesstip #exercisetip #fitlife #activetip #ourhealth #ourcommunity #fittip #communityhealth #getfit #healthycommunities #physicalactivity #fitness #fitnessmotivation #motivation #walktowork #exercise #personaltrainer #walkdontdrive #healthyeating

23.01.2022 The forgotten workout Tuesday 29/12/2020 7AM 30 minute LIVE ZOOM WORKOUT . Combining different forms of the same movement to help us get stronger!... . Static hold, then Dynamic movement, then explosive / plyometric movement. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional) . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Squat with Reach, Deadlift with pelvic tilt; Demonstrating and practicing exercises in the workout to ensure correct technique; . WORKOUT - 3 rounds; 30 seconds work; . A1: Squat Hold / Wall Sit A2: Squat A3: Skier Swing A4: Rest (Optional) . B1: Glute Hold B2: Glute Raises B3: Glute March B4: Rest (Optional) . C1: Plank C2: Push-Ups C3: Shoulder Taps C4: Rest (Optional) . D1: Calf Raise Hold D2: Calf Raises D3: Power Jack D4: Rest (Optional) . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Anastase Maragos on Unsplash . #homeworkout #fitness #workout #fitnessmotivation #gym #motivation #fit #stayhome #fitfam #training #personaltrainer #exercise #homegym #healthylifestyle #fitnessjourney #quarantine #cardio #health #workoutathome #weightloss #abs #squat #deadlift See more

23.01.2022 Have you hit a plateau? Can't seem to control your weight no matter what you try? Don't have time? Lacking motivation? Can you lose weight with minimal effort? YES!... This will help. Human beings are explorers and adventurers. So why not experiment and explore your own body? It is fun process and you get to learn your body, how it responds, what does and does not work for you. I recently had a 7 day sugar tracking challenge with clients. I continued after the 7 days and completely cut out all alcohol and sugar (except for natural sugars in fruit). And yes I also made a few other changes too. RESULT... in two weeks I have lost 2.2kg. Minimal effort. No real motivation or time was needed. Other people I have spoken to that have lost significant weight and kept it off all say something similar. I spoke to one lady and all she did was cut out sugar. She made no other changes, and she lost weight. Another guy I spoke to was able to break his platuea and maintain his new weight. The main thing he did was cut out sugar. See a pattern? If you have read this far, you are a legend. How about taking it to the next level and be conscious of the amount of sugar you are consuming? 1. Track your food for 3 days using a free app like myfitnesspal; 2. Review the sugar you have consumed after the 3 days; 3. Take some body measurements like your weight, chest, hips and waist; 4. Remove as much sugar as you can for 2 weeks; 5. Retake your body measurements If you want to make it even more simple, just do steps 3-5. Human beings are explorers and adventurers. Go do what we are designed to do! Let me know how it goes. Coach Phil Photo by Sharon McCutcheon on unsplash.com

23.01.2022 Blood, sweat and respect. First two you give. Last one you earn. Coach Phil Farrelly #respect #love #life #motivation #family #peace #loyalty #inspiration #quotes #honor #loveyourself #support #yourself #happy #selflove #success #fitness #lifestyle

22.01.2022 Record Your Stats Nothing builds motivation as efficiently as seeing signs of improvement, so make sure you keep some kind of record of your activity. Coach Phil Farrelly... #successtips #motivation #successmindset #successquotes #success #motivationalquotes #inspirationalquotes #successful #motivational #inspiration #entrepreneur #millionairemindset #entrepreneurlife #keytosuccess #entrepreneurship #quotesaboutlife #nevergiveup #business #successquote #entrepreneurquotes #quotes #motivationquotes #mindsetiseverything #millionaire

21.01.2022 Get moving in front of the tv Rather than slouching on the couch, get down on the floor and have a thorough stretch while watching your favourite shows. This will not only improve your flexibility but will go some way to lift your energy levels. Coach Phil... #incidentalexercise #getactive #fitspo #fitnesstip #exercisetip #fitlife #activetip #ourhealth #fittip #getfit #physicalactivity #fitness #fitnessmotivation #motivation #walktowork #exercise #personaltrainer #walkdontdrive #wellness

21.01.2022 Avoid starchy noodles. Skip refined carbohydrates like white pastas and breads that are stripped of important nutrients and minerals like fiber. Coach Phil... #cleaneat #healthyfood #healthy #fitfood #healthylifestyle #eatclean #fitness #cleaneating #healthyeating #weightloss #vegan #diet #fit #food #veganfood #fitfam #fitnessmotivation #fitrecipes #plantbased #organic #gym #instafood #homemade #healthfood #yummy #foodporn #realfood #motivation

21.01.2022 Female Christmas Tree Themed Workout . Thursday 24/12/2020 7AM 30 minute LIVE ZOOM WORKOUT . I have merged ideas from other personal trainers and fitness educators to create this Female and Christmas Tree theme workout.... . The base is getting in as many steps as possible, quality sleep, stress management. . Next level up the tree is nutrition and having the appropriate energy and micronutrient available. . The top of the tree (and the most important) is Resistance Training, Hopping / Bounding, Ground based / Crawling exercises, low intensity steady state cardio, with a sprinkle of some form of high intensity training. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional) . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Squat with Reach, Deadlift with pelvic tilt, Standing lateral leg raise; Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; . WORKOUT . Base - Side Shuffle (steps) Level 1 - Rest and hydrate as needed, refuel within one hour of the training session; Top Level - Squat (tempo 5:3:3), Towel Pulldown, Ice Skaters, Power Jack, Rest, Plank variation; . Round 1: Exercises 1-7, 30s work, no rest; Round 2: Exercises 1-6, 35s work, no rest; Each successive round take off the last exercise of the round and add 5s to work period; . Exercise order: 1: Side Shuffle 2: Squat (tempo 5:3:3) 3: Towel Pull Down (straight arm or arms tight to sides) 4: Ice Skaters 5: Power Jack 6: Rest 7: Plank Variation . RECOVERY Static stretching Breathing control Hydration . Coach Phil . #christmasfitness #fitness #christmasmuscle #christmasfit #girlstrong #motivation #focus #christmasworkout #selfcare #training #workout #homeworkout #christmasgifts #fitnesschallenge #beastmode #personaltrainer #fitnesscommunity #fitfam See more

21.01.2022 Bathroom break yoga. Whenever you've stepped away from your desk for a quick trip to the restroom, move through a few yoga poses before sitting back down. Find a safe spot to try a few of these energizing yoga poses that make the most sense for your work attire. Coach Phil Farrelly... #stretch #yoga #fitness #flexibility #stretching #workout #flexible #strength #health #mobility #exercise #balance #training #fit #gym #love #motivation #wellness #selfcare #fitnessmotivation #breathe

21.01.2022 Describe your day using emojis. Coach Phil

21.01.2022 Enjoying being an adventurer and experimenting with our alternative to pizza! Cant wait for the spices and all the goodness to hit our taste buds. Give it a try.... Become creative and be an adventurer and experiment with different flavours, tastes and textures. Cant wait!!! #cleaneating #healthyfood #healthy #fitness #healthylifestyle #eatclean #healthyeating #health #foodie #vegan #nutrition #food #weightloss #motivation #foodporn #diet #instafood #plantbased #workout #fit #healthyliving #gym #lifestyle #glutenfree #healthychoices #fitfam #bodybuilding #weightlossjourney #instagood

21.01.2022 Who remembers this as a kid? You do something physical behind a teachers back and when they turn around you have to stay still like a statue. If you were caught, you were out.... The winner was the only one left who did not get caught. Wasnt it fun? And competitive. Did you realise you were exercising at the time? If you have trouble getting your kids to move, do this with them. Make it fun. Play some music. I bet you will all laugh and have a lot of fun and they will beg you to do it again. Let me know how it goes. Enjoy with a smile! Coach Phil Farrelly

20.01.2022 Build a solid foundation. I say to my clients that if you build a house on a foundation of sand, the sand is unstable and will shift so the house will eventually fall down. Build a house on a solid foundation and it will stand strong under load.... Using the above analogy, your core is like the foundation of your house. Is your core unstable like sand or strong and stable like a house foundation? The Sub30 Core workouts we run Fridays shift the sand as we form a solid foundation. If you want to try a free session to see what this Sub30 Core buzz is all about comment "SOLID CORE" below or private message me. We cater for all fitness levels as each movement has multiple versions. My clients are really noticing a difference in their every day lives and are now stepping up to the next level of each exercise. For any personal trainers that want to learn some more about Sub30 Core contact Sean T McCrory. Coach Phil #coreworkout #fitness #calisthenics #functionaltraining #workout #core #abs #fitnessmotivation #homeworkout #corestrength #absworkout #personaltrainer #motivation #gym #fit #fitfam #exercise #training #workoutmotivation #coreexercises #coretraining #strength #abworkout #bodybuilding #strengthtraining #healthylifestyle #fitnessjourney #fullbodyworkout #cardio

20.01.2022 Prime your body for success with this workout! . Wednesday 25/11/2020 6AM 30 minute LIVE ZOOM WORKOUT . In this session we practiced using affirmations with visualisation and seeding and then went on to practice priming our bodies for success with a nice surprise.... . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional), Pillow; . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Glute Raises, Clam Shells, Side Plank, Squat with Reach, Deadlift with pelvic tilt; Woodchop, Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; Practice breathing in and out of the nose during training; . WORKOUT . 45 seconds work; 15 seconds transition - 3 rounds . A1: Glute Raises A2: Flutter Kicks . B1: Push-Ups / Chest Press B2: Sledgehammer (using pillow on knees) . C1: Back Extension C2: Mt Climbers . 20 seconds work; 20 seconds rest - 4 rounds . D1: Side Shuffle D2: Punch into Pillow . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Scott Webb on Unsplash . #fitfamily #fitness #fitfam #fitnessmotivation #fit #workout #motivation #bodybuilding #gym #fitspo #instafit #healthylifestyle #fitmom #gymlife #healthy #fitlife #fitnessjourney #training #weightloss #personaltrainer #healthyfood #weightlossjourney #goals #gains #health See more

20.01.2022 How did you create your work-life balance? Coach Phil Farrelly

19.01.2022 Flip your dinnerware. Research shows that you'll eat less off small plates because you'll keep your portions in check. Coach Phil... #portioncontrol #weightloss #weightlossjourney #mealprep #healthy #healthyfood #healthyeating #healthylifestyle #eatclean #healthyliving #foodie #fatloss #health #cleaneating #fitfam #weightlosstransformation #nutrition #instafood #foodporn #food #loveyourself #fitness #caloriecounting #caloriedeficit #gettingfit

19.01.2022 Get your steps in. It's important to make sure you get your body moving every day, not only for weight loss, but also for your health. Coach Phil Farrelly... #steps #stairs #fitness #walking #love #fitbit #exercise #walk #dance #motivation #health #weightloss #nature #life #weightlossjourney

19.01.2022 The day you stop racing, is the day you win the race. - Bob Marley Finally sunk in. The secret to life ... Have an awesome life everybody! Coach Phil Farrelly Photo by NASA on Unsplash #happylife #happy #love #happiness #smile #instagood #life #instagram #nature #happyday #lifestyle #positivevibes #goodvibes #motivation #beautiful #healthylifestyle

18.01.2022 Would you rather hike a mountain or lay on the beach? Coach Phil

18.01.2022 WHY ONLINE COACHING WORKS FOR SOME... This morning 7am workout via zoom was Sub30 Atomic. I have come down sick again and in isolation waiting for my covid test results before I see the doctor.... But that doesnt mean I cant run a session and motivate others to work out and improve their health and longevity. Other reasons online coaching works for some include... - Work hours vary or there is a lot of travel with their work and they need to train at a time convenient to them or in a hotel room - Having kids means you can train before they wake up - Being intimidated by a gym or training with people fitter than themselves - You have a solid training history, you just want a program that gets you to your goals that you can do when you want, with accountability from the trainer - You are being isolated due to covid but still want to keep moving If you would like to give online coaching a go, comment below or private message me. If you want to try a Sub30 session to see what this Sub30 Core buzz is all about comment "SOLID CORE" below or private message me. We cater for all fitness levels as each movement has multiple versions. For any personal trainers that want to learn some more about this fantastic Sub30 Core System contact Sean T McCrory. Coach Phil #sub30core #coreworkout #fitness #calisthenics #functionaltraining #workout #core #abs #fitnessmotivation #homeworkout #corestrength #absworkout #personaltrainer #motivation #gym #fitfam #exercise #workoutmotivation #coreexercises #coretraining #strength #healthylifestyle #fitnessjourney #resilience #courage

17.01.2022 Hydrate right. Research shows that drinking water can help you lose weight by helping you burn more calories and reducing your appetite when consumed before meals. Coach Phil... #hydration #skincare #water #hydrate #health #beauty #fitness #healthylifestyle #skin #stayhydrated #skincareroutine #healthy #wellness #drinkwater #antiaging #selfcare #natural #nutrition #healthyskin #glowingskin #moisture #vegan #waterbottle #healthyliving #antioxidants #energy

17.01.2022 A new Sub30 Core workout has been released... IGNITE I will keep it a surprise which day this week we will be experiencing the fun. If you want in on this new workout to see what this Sub30 Core buzz is all about comment "SOLID CORE" below or private message me.... We cater for all fitness levels as each movement has multiple versions. Thank you to Sean T McCrory for such an amazing fun high energy core workout series. Coach Phil Farrelly #sub30core #coreworkout #fitness #calisthenics #functionaltraining #workout #core #abs #homeworkout #corestrength #absworkout #personaltrainer #gym #fit #fitfam #exercise #training #coreexercises #coretraining #strength #abworkout #strengthtraining #healthylifestyle #fitnessjourney #fullbodyworkout

17.01.2022 If you don’t design your own life plan, chances are you’ll fall into someone else’s plan and guess what they have planned for you? Not much. Coach Phil Farrelly #bethebestyoucanbe #loveyourself #motivation #bethechange #fitness #beyou #positivity #selflove #bestrong #beyourself #onelife #betteryourself #strong #betteryou #youroneinalifetime #oneofakind #badass #hereistoyoubeingbetter #nevertolate #beawesome #beabadasseveryday #thereisalwaystomorrow #whocareswhattheythink #badassquotes

17.01.2022 Best Workout EVER!!! New Years Eve Workout! . Thursday 31/12/2020 7AM 30 minute LIVE ZOOM WORKOUT . This was the most pumped up I have ever been after a workout.... . Before you start this, pick a goal so big it scares the crap out of you, where you have to learn new skills, change behaviours and become someone new. . Think about all the people you will meet along the way, all the people you will inspire, your new wisdom, your new body, etc. . See it as clear as day, engaging all your senses, all your emotions of excitement, accomplishment, being proud. . In this workout we are programming not just your subconscious mind, but programming your body for the future success. . When you feel fatigue it is important to push through with your goals, vision and legacy. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional), Pillow, Towel; . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Squat with Reach, Deadlift with pelvic tilt, Standing lateral leg raise; Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; . WORKOUT - Tabatta Timing (20/10), 4 minute rounds; . A1: (20s) Squat A2: (10s) Squat Hold / Wall Sit . B1: (20s) Ice Skaters B2: (10s) Sumo Squat Hold with Reach Through . C1: (20s) Hamstring Curls C2: (10s) Punch pillow between knees . D1: (20s) Side Shuffle D2: (10s) Shake Sand out of Towel . E1: (20s) Punch Pillow (on knees), (10s) Rest E2: (20s) Slam Pillow (on knees), (10s) Rest . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Ales Krivec on Unsplash . #championmindset #motivation #strong #squat #mindset #strength #nevergiveup #champion #fitness #mindsetforsuccess #noexcuses #success #mindsetiseverything #believeinyourself #champions #resilience #mentalhealth #toughness #courage See more

17.01.2022 Make it a lifestyle. To lose weight for good, avoid dieting or unhealthy habits you practiced in the past. Fad diets are temporary, restrictive, and can limit your nutritional intake, which can leave you feeling hungry and deprived, according to researchers at UCLA. Coach Phil... #healthylifestyle #healthyfood #fitness #healthy #health #healthyliving #fitnessmotivation #motivation #weightloss #workout #lifestyle #fit #wellness #healthyeating #love #food #nutrition #gym #instagood #vegan #weightlossjourney #fitfam #foodie #exercise #diet #foodporn #training #bodybuilding #gymlife

16.01.2022 Try Intermittent Fasting Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction. Coach Phil... #intermittentfasting #weightloss #weightlossjourney #fasting #healthylifestyle #fitness #healthyfood #healthy #weightlosstransformation

16.01.2022 It’s not what you say out of your mouth that determines your life, it’s what you whisper to yourself that has the most power. Coach Phil Farrelly #mindset #motivation #success #goals #inspiration #love #believe #life #positivevibes #lifestyle #quotes #selflove #happiness #motivationalquotes #positivity #entrepreneur #yourself #instagood #bhfyp #loveyourself #fitness #happy #business #inspirationalquotes #motivational #inspire

16.01.2022 Where is your Christmas Spirit My clients found theirs this morning doing Sub30 Core SPIRIT We dont stop moving even though its Christmas.... Training will continue during Christmas and New Years. The habit of movement and maintaining a healthy lifestyle is a life long adventure, not a sometime thing. If you want to try a free session to see what this Sub30 Core buzz is all about comment "SOLID CORE" below or private message me. We cater for all fitness levels as each movement has multiple versions. Even though my clients (and myself) are noticing a MASSIVE shift to our core, we still moaned and groaned this morning stepping ourselves up to the next level! For any personal trainers that want to learn some more about Sub30 Core contact Sean T McCrory. Coach Phil #sub30core #coreworkout #fitness #calisthenics #functionaltraining #workout #core #abs #fitnessmotivation #homeworkout #corestrength #absworkout #personaltrainer #motivation #gym #fit #fitfam #exercise #training #workoutmotivation #coreexercises #coretraining #strength #abworkout #strengthtraining #healthylifestyle #fitnessjourney #fullbodyworkout #cardio

15.01.2022 So it is coming up to Christmas and New Years... You might be visiting relatives you have not seen in a while. And you look at yourself in the mirror, not really happy with what is reflecting back at you. ... Which Thor do you want to be compared with at all those work and family holiday functions? The version of Thor at the start of the movie Avengers End Game where he is depressed and way larger than he should be? Or the strong confident super fit god like creature that he normally is? During the current climate, I hear a lot of us are a version of Thor that we dont want. And now you want to start looking after yourself and start eating a little more clean. But are you confused and dont know where to start? Download my free Food Swap eBook to find the types of foods that will steer you in the direction of the Thor body of your dreams. Comment "Thor" below and I will send you the free eBook. Coach Phil Farrelly P.S. So can you tell what some of my favourite movies are ? #cleaneating #healthyfood #healthy #fitness #healthylifestyle #eatclean #healthyeating #health #foodie #vegan #nutrition #food #weightloss #motivation #foodporn #diet #instafood #plantbased #workout #fit #healthyliving #gym #lifestyle #glutenfree #healthychoices #fitfam #bodybuilding #weightlossjourney

15.01.2022 Whatever the mind of man can conceive and believe, it can achieve. Coach Phil #achievetheimpossible #successmindset #success #selfachievers #enterpreunerlifestyle #enterpreuners #achieveyourgoals #visiontoreality #dreamersmotivation #successmotivation #businesslifestyle #business #positiveenergy #successformula #dailymotivation #thinkbig

15.01.2022 Forest bathing ... I love it!

14.01.2022 Wishing you all a very Merry Christmas. Thank you to all the clients and all the people who have helped me along the way running my very first business. Incredibly grateful.... Enjoy the time you have with your loved ones and make the most of it. Coach Phil Farrelly #christmasfitness #fitness #christmasmuscle #christmasfit #selfcare #fitfam #family #love #friends #happy #life #familytime #smile

14.01.2022 What is better than giving gift of health this Christmas??? CHRISTMAS GIFT VOUCHERS @ 33% OFF This is the last time you will see these crazy prices before the price rise in the new year (2021).... We have four options to gift from. Each option includes: 1. Initial consultation; 2. Fitness testing; 3. Coaching you to move safely, pain free, the way your body was designed to naturally move. Location: Cook Park, St Marys Availability for training times are subject to demand ULTIMATE PT 10 SESSION PACK - 30 minute PT sessions $200 - 60 minute PT sessions $400 OUTDOOR GROUP PACK Sessions are limited to 10 people 5 sessions per week - 6 weeks $220 - 12 weeks $440 CONDITIONS APPLY - Christmas Gift Vouchers are available to purchase up until Christmas Eve - Christmas Gift Vouchers can be used any time, however they will expire on 1/3/2021 Comment below "I want to gift health" or private message me for more info. Coach Phil Farrelly Photo by Kira auf der Heide on Unsplash

14.01.2022 Be strategic about the use of ingredients - prioritize fresh products Use fresh ingredients and those that have a shorter shelf life first. If fresh products, especially fruits, vegetables and reduced-fat dairy products continue to be available, prioritize these over non-perishables. Coach Phil Farrelly... #freshfood #healthyfood #food #foodporn #foodie #instafood #fresh #homemade #delicious #yummy #healthy #foodlover #foodstagram #healthylifestyle #vegan #goodfood #lunch #dinner #homecooking #cooking #homemadefood #supportlocal #organic #eatlocal #vegetarian

13.01.2022 So who will understand this? Nothing’s better than being 2, 3, 5, 7, 11, 13, 17, 19, 23, 29, 31, 37, 41, 43, 47, 53, 59, 61, 67, 71, 73, 79, 83, 89, or 97 years old. Those are the years you're in your prime.... And I smiled at this one! Coach Phil

13.01.2022 It never gets easier, you just get better... Perfect mantra for this morning Sub30 Core Carnage workout. Virtual high 5 to all those amazing souls that attended the workout this morning getting their sweat glands working as well as everything core.... You all really earnt your weekend with your superhuman effort A great way to find energy when you have none is to surround yourself with others that vibrate the energy higher as a group. And that worked for me this morning. If you are ready to get stronger, fitter and more confident, comment with a fire sign below or private message me and I will be in touch. For any personal trainer out there wanting to know more about this awesome Sub30 Core System (that I cannot speak highly enough of) contact Sean T McCrory for more details. Have a fantastic weekend. Coach Phil Farrelly #coreworkout #fitness #workout #core #abs #fitnessmotivation #homeworkout #corestrength #absworkout #personaltrainer #motivation #gym #fit #fitfam #exercise #training #workoutmotivation #coreexercises #coretraining #strength #abworkout #bodybuilding #healthylifestyle #strengthtraining #fitnessjourney #fullbodyworkout #cardio

12.01.2022 Find a Favorite Exercise Nothing is more motivating than an activity you love. Coach Phil... #loveexercise #fitness #exercise #fitnessmotivation #loveyourself #healthylifestyle #workout #gymlife #fitfam #exercisemotivation #lovefitness #personaltrainer #exercises #motivation #fitnessjourney #strength #strong #instagood #weightloss #healthyfood #stretch #stretching #training #bestrong #healthyliving #cardio

12.01.2022 Fitness dad jokes for Christmas (because they made me laugh)... couldn't help myself...

11.01.2022 Haha ... the new Sub30 Core Ignite ... wow seriously EPIC! Found a few more exercises that push me to my limits, especially my mind muscle connection. When you have exercised in the past, have you ever felt like concrete is pumping through your viens and nothing seems to want to move?... Your mind is telling your body to move but your body is not listening? That was me this morning during IGNITE! I am super excited as this means I will be getting stronger and stronger. Woo Hoo! If you want to try a session to see what this Sub30 Core buzz is all about comment "SOLID CORE" below or private message me. We cater for all fitness levels as each movement has multiple versions. For any personal trainers that want to learn some more about Sub30 Core contact Sean T McCrory. Coach Phil Farrelly #sub30core #coreworkout #fitness #calisthenics #functionaltraining #workout #core #abs #fitnessmotivation #homeworkout #corestrength #absworkout #personaltrainer #motivation #gym #fit #fitfam #exercise #training #workoutmotivation #coreexercises #coretraining #strength #abworkout #strengthtraining #healthylifestyle #fitnessjourney #fullbodyworkout

11.01.2022 Another fantastic sub30 core workout this morning. I am a very big believer in keeping strong safe technique, otherwise you are wasting your time and chances are you will hurt yourself and not maximise the time you have invested in restoring your health, confidence and strength. Sub30 core instructors are taught how to adapt the exercises to every fitness level.... Congratulations on all those who attended the workout this morning. You all are legends and ROCK!!!! And thank you all for not judging your instructor Arnold Schwarzenegger impersonations. I did not look pretty this morning For anybody curious about trying these Sub30 Core workouts comment below or send me a private message and we can have a chat. For all my personal trainer mates, if you are interested in learning more about becoming a Sub30 Core Certified trainer, contact Sean T McCrory. I love his system. Have an awesome hump day everybody. Coach Phil Farrelly #corestrength #strongcore #functionaltraining #fitness #coreworkout #core #fitnessmotivation #abs #workout #strength #homeworkout #coreexercises #coretraining #motivation #strengthtraining #exercise #personaltrainer #corestability #absworkout #calisthenics #strengthandconditioning #fitfam #health #healthylifestyle #gym #fit

11.01.2022 Only those who dare to fail greatly can ever achieve greatly. Coach Phil #achievegreatness #achieveyourgoals #mindsetofgreatness #motivation #greatness #striveforgreatness #achieveyourdreams #greatnesswithin #greatnessawaits #achieve #success #chasegreatness #greatnessinthemaking #believe #greatnessisaprocess #begreat #goals #exploregreatness #chasinggreatness #huntgreatness #greatnessahead #fitness #returntogreatness #believeinyourself #greatnessisuponyou #greatnessisachoice

11.01.2022 Train like a soldier in the military... . When doing this workout, imagine being hosed down, getting yelled at with an instructor in your face... . Feel your strength and resilience as you stand tall and proud...... . Tuesday 01/12/2020 6AM 30 minute LIVE ZOOM WORKOUT . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Chair / Bench; Weights (optional) . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Glute Raises, Clam Shells, Side Plank, Squat with Reach, Deadlift with pelvic tilt; Woodchop, Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; Practice breathing in and out of the nose during training; . WORKOUT Beginner: 30 seconds work; 15 seconds rest / transition More Advanced: 45 seconds work; no rest . LOWER BODY - 4 rounds A1: Squat A2: Lunges / Single Leg Glute Raise A3: Lunges / Single Leg Glute Raise (other side) A4: Calf Raises (toes straight, toes turned inwards, toes turned outwards) . CORE / UPPER - 3 rounds B1: Push-Ups / Chest Press B2: Low Profile Sit-Ups B3: Flutter Kicks B4: V-Ups . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Paulo Vizeu on Unsplash . #calisthenics #fitness #workout #motivation #gym #training #fitnessmotivation #calisthenicsworkout #fit #bodyweight #strength #bodyweighttraining #calisthenicsmovement #fitfam #bodyweightworkout #militaryexercise #warriors #militaryfitness #militarytraining See more

10.01.2022 Be careful when eating out Most restaurant and fast food meals are loaded with sodium. Coach Phil... #healthyrestaurants #foodporn #healthyfood #foodie #healthylovers #lovethaifood #healthyrestaurantfood #restaurantdesign #nurturethehuman

10.01.2022 Aim for a variety of colors on your plate. Foods like dark, leafy greens, oranges, and tomatoeseven fresh herbsare loaded with vitamins, fiber, and minerals. Coach Phil... #eattherainbow #vegan #plantbased #healthyfood #healthylifestyle #eatyourveggies #food #veganfood #foodie #healthyeating #vegetarian #healthy #cleaneating #eatclean #foodporn #instafood #eathealthy #nutrition #foodphotography #eatyourgreens #yummy #eatrealfood #feedfeed #veggies #organic

10.01.2022 Get Active After Eating A light workout after a meal can get your blood flowing and ease digestion. Consider a walk around the block or an easy bike ride. Don’t do anything too intense immediately after eating as it may interrupt digestion and give you cramps. Coach Phil... #getactive #fitness #explore #getfit #workout #stayactive #active #healthylifestyle #fitnessmotivation #motivation #exercise #getoutside #instafit #training #health #running #fitfam #fit #fitnessjourney #personaltrainer #onlinepersonaltrainer #onlinecoach

10.01.2022 Definitely seeing a difference in strength by repeating old Sub30 Core workouts. Repetition is one of the best ways to improve in anything you do. If you want to try a free session to see what this Sub30 Core buzz is all about comment "SOLID CORE" below or private message me.... We cater for all fitness levels as each movement has multiple versions. Even though my clients (and myself) are noticing a MASSIVE shift to our core, we still moaned and groaned this morning stepping ourselves up to the next level! For any personal trainers that want to learn some more about Sub30 Core contact Sean T McCrory. Coach Phil #sub30core #coreworkout #fitness #calisthenics #functionaltraining #workout #core #abs #fitnessmotivation #homeworkout #corestrength #absworkout #personaltrainer #motivation #gym #fit #fitfam #exercise #training #workoutmotivation #coreexercises #coretraining #strength #abworkout #strengthtraining #healthylifestyle #fitnessjourney #fullbodyworkout #cardio

10.01.2022 You have 15 seconds... Guess the word? Bonus round... Guess who is taking the photo by zooming in on the reflection in the whiteboard! #progressoverperfection #progress #fitness #fitnessjourney #motivation #fitnessmotivation #weightlossjourney #healthylifestyle #trusttheprocess #goals #workout #growthmindset #positivevibes #weightloss #health #selflove #selfcare #fitfam #growth

09.01.2022 Add Vinegar to Your Diet Vinegar is well known for its health-promoting properties. One study found that consuming 12 tablespoons (1530 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period. Coach Phil... #fatlosstips #fatloss #weightloss #fatlosshelp #weightlossjourney #weightlosstips #fatlossjourney #fitness #fatlosscoach #fatlossdiet #fitnessmotivation #fatlossmotivation #healthylifestyle #caloriedeficit #weightlossdiet #nutrition #diet #fatlossgoals #weightlosshelp #nutritiontips #weightlossmotivation #fatlossfood #losefat #fatlosstransformation #calories #fatlossprogram #healthyfood #workout

08.01.2022 ATTENTION Parents that struggle with time to make healthy meals This has come up in a few discussions recently. With Christmas and New Years coming, grocery stores stacked full of chips and chocolates and all the naughty stuff, school holidays about to start, working in some cases two jobs, taking your kids to their after school activities and all the other things you have on your plate ... some of them give up and go for the easy meal option.... But that easy option is not always best for maintaining the body or for the wallet. Sound familiar? When I was 40yo I was in a similar position and incredibly overweight, unfit and unhealthy. Everything in my life sucked. When I started to turn my life around I found some useful tips that actually saved me time, money and saved things like my fatty liver (yes I pretty much reversed it!) and turned my health around. If you are ready to try some ideas or looking for inspiration, grab your FREE copy of my meal preparation ideas eBook. Comment "INSPIRE ME" below and I will give you access. Coach Phil #mealprep #healthyfood #fitness #food #foodie #healthylifestyle #weightloss #nutrition #healthy #healthyeating #cleaneating #mealprepideas #weightlossjourney #eatclean #health #fitfam #mealplanning #dinner #gym #protein #mealprepping #motivation #fatlosstips #trainbetter

08.01.2022 Train like a soldier in the military ... part 2 ... . Like two days ago, when doing this workout, imagine being hosed down, getting yelled at with an instructor in your face... . Feel your EXPLOSIVE POWER, STRENGTH and RESILIENCE as you stand tall and proud...... . Thursday 03/12/2020 6AM 30 minute LIVE ZOOM WORKOUT . In this workout we practiced breathing control to calm the mind and body so if we are under duress we can think clearly and rationally. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Chair, Towel, Wall, Weights (optional) MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Glute Raises, Clam Shells, Side Plank, Squat with Reach, Deadlift with pelvic tilt; Woodchop / Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; Practice breathing in and out of the nose during training; . WORKOUT - 5 rounds; 20 seconds work; 10 seconds rest / breathing control . A1: SUMO Squat Hold with Reach Through, A2: Skier Swing; . B1: Push-Ups / Chest Press, B2: Mountain Climbers; . C1: Side Shuffle, C2: Shake Sand out of Towel; . (OPTIONAL) D1: Ice Skaters, D2: Shadow Punches; . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Jeremy Thomas on Unsplash . #calisthenics #fitness #workout #motivation #gym #training #fitnessmotivation #calisthenicsworkout #fit #bodyweight #strength #bodyweighttraining #calisthenicsmovement #fitfam #bodyweightworkout #militaryexercise #warriors #militaryfitness #militarytraining

07.01.2022 Back to doing what I was born to do! Who is up for the challenge? Newly created membership levels while you train with me (if you leave, you loose the membership level).... Platinum ... 25% lifetime discount for the first 5 clients. Gold ... 20% lifetime discount for the next 5 clients. Silver ... 15% lifetime discount for the next 5 clients. Dad jokes are for free Phil special exercises will be free when you see my cheeky grin Location: Cook Park, St Marys (passive open spaces and not the cricket oval or soccer field) Group training times Monday to Friday in the mornings. Hit me up for the finer details.

06.01.2022 So your working on your health and you hit a roadblock... How do you respond? Give up?... Look for a solution? Something else? Just now I was walking to the station before work under the awesome heat of the sun and guess what happened? A sun shower! Yep got a little drenched. What was my reaction? I laughed. Yes it is a little inconvenient but I soon dried off in the heat. Life is made up of a sequence of events. We can choose our reaction to those events. Human beings are the ones that attach meaning, of right or wrong, good or bad... Why attach any meaning at all? You can reduce your anxiety and learn to enjoy all of lifes moments with more joy. How do you respond to roadblocks, setbacks, plateaus curve ball thrown at your head? Coach Phil #personaltrainer #onlinecoaching #motivation #fitnessjourney #fitfam #health #active #resilience #sunshine #naturalmovement #Bluezone #walking

06.01.2022 To seek greatness is the only righteous vengeance. Coach Phil #dreambig #successmindset #greatnessliveshere #greatnessisinyou #achievesuccess #greatnessonly #mindset #greatnessneverends #personaldevelopment #motivationalquotes #appreciategreatness #mindsetiseverything #achievegoals #growthmindset #mentor #successformula #business #achievements #inspiration #entrepreneurinspiration #goalgetter #fitnessjourney #quotes #dowhatyoulove

06.01.2022 BONUS TIME... All those people that attended the bonus zoom session this morning I take my hat off to you. Sub30 Core STING was named very appropriately.... And you either hate it ... Or love it ... Or if you are like me, you both love it and hate it I think we all earnt our weekend Have an awesome fun weekend everybody. Coach Phil Farrelly #strongcore #coreworkout #fitness #corestrength #abs #workout #homeworkout #coretraining #core #absworkout #strongabs #strong #corework #fitnessmotivation #challenge #absofsteel #coreconditioning #abspunching #hardworkout #funworkout #strongabsstrongbody #hardcore #killabs #corecondition #abschallenge

06.01.2022 Use distraction, a sense of urgency and making fast decisions to achieve greater results. . Monday 14/12/2020 6AM 30 minute LIVE ZOOM WORKOUT . This morning we played a game of hangman and took turns guessing letters / the word during the 15 second rest period.... . If the rest ran out and you hadnt guessed a letter / the word, then you lose your chance. So having a sense of urgency and making fast decisions was important. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional) . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Glute Raises, Clam Shells, Side Plank, Squat with Reach, Deadlift with pelvic tilt; Woodchop / Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; . WORKOUT - 3 rounds; 45 seconds work; 15 seconds rest / breathing control . A1: Squat A2: Squat Hold . B1: Push-Up B2: Plank with shoulder tap . C1: Side Plank C2: Side Plank (other side) . D1: Flutter Kicks D2: Hollow Body Hold . DONT GUESS THE HANGMAN - 8 rep to 1 rep, no rest 1: Side Shuffle 2: Skier Swing . RECOVERY Static stretching Breathing control Hydration . Coach Phil . #progressoverperfection #progress #fitness #fitnessjourney #motivation #fitnessmotivation #weightlossjourney #healthylifestyle #trusttheprocess #goals #workout #growthmindset #positivevibes #weightloss #health #selflove #selfcare #fitfam #growth See more

06.01.2022 Some pretty amazing clients I have... As one of them said today ... Mutual Appreciation society!... Thank you to all my clients past present and future for the opportunity to be part of your journey... "I discovered Coach Phil through FaceBook. What a gem I have found, a new way of training in the comfort of your home though Zoom. Coach Phil is not just a fitness coach but offers a new way of being which includes change of mindset, accountability, motivation and so much more. The Zoom classes are varied and fun and fit into my busy schedule as have the option of attending live or later. I love the enthusiasm of Coach Phil; he constantly updates his skill-set and passes on the pearls to his clients. I am feeling fitter, stronger, healthier and overall more positive. So grateful for Coach Phil." Photo by Gabrielle Henderson on unsplash

05.01.2022 Humans are built to adapt... . Monday 07/12/2020 6AM 30 minute LIVE ZOOM WORKOUT . Your trainer this morning had a tight back.... . Luckily, being a movement restoration coach I knew how to perform movement to warm up my body safely and correctly. . I know how to adapt exercises so I could still train and still get your heart rate up. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional) MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Glute Raises, Clam Shells, Side Plank, Squat with Reach, Deadlift with pelvic tilt; Woodchop / Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; Practice breathing in and out of the nose during training; . WORKOUT - 3 rounds; Beginners = 30 seconds work; 15 seconds rest / breathing control More Advanced = 45 seconds work; no rest . A1: Wall Sit / Squat Hold (Sumo); A2: Squat (Sumo) (weight optional); A3: Single Leg Deadlift (weight optional); A4: Single Leg Deadlift (other side) (weight optional); . B1: Glute Raises; B2: Knee Up (or straight leg) Crunch; B3: Side Lying Hip Abduction; B4: Side Lying Hip Abduction (other side); . C1: Press Up / Back Extension; C2: Push-Up / Chest Press; C3: Side Plank; C4: Side Plank (other side); . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Carl Newton on Unsplash . #rehab #prehab #fitness #recovery #health #exercise #mobility #injury #training #wellness #backpain #pain #movement #injuryprevention #pt #workout #gym #strength #motivaion #personaltrainer #healthylifestyle #personaltrainerlife #healthcare

05.01.2022 Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus. Coach Phil #focus #motivation #fitness #goals #life #mindset #success #believe #inspiration #lifestyle #personaltrainerlife

04.01.2022 Who loves to exercise? . Who would love it more if it was a game? . Friday 11/12/2020 6AM 30 minute LIVE ZOOM WORKOUT ... . We also trained adaptability in this workout. Learning to instantly respond to the unknown with a sense of urgency and enthusiasm. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Deck of cards, at least 3 objects (can be coffee cups, weights, etc), Weights (optional for rainbow squat) . MOVEMENT PREPARATION Walking (with increasing speed) with swinging arms alternating knee high and butt kick (forward / back / side to side), Side Shuffle; Glute Raises, Clam Shells, Side Plank, Squat with Reach, Deadlift with pelvic tilt; Woodchop / Skier Swing; Demonstrating and practicing exercises in the workout to ensure correct technique; . WORKOUT - Training adaptability . Everybody has their own deck of cards. You will need at least 3 objects / weights for the lateral shuffle with object move. . Advanced => Use the whole deck Beginner => Take out the face cards . Repetition count is the number of the card. The exercise for the suit is below. . HEART - Power Jack DIAMOND - Speed Ball CLUB - Cross-Overs SPADE - Rainbow Squat . When the next two cards come up, everybody stops what they are doing and does the related exercise for 1 minute. When finished, you restart the card you were just on. . JOKER => Rocking Plan ACE => Lateral Shuffle with Coffee Cup (or other object) Move (repeat an affirmation every time you pick up a cup). When all the objects have been moved from one side, you move them back to the other side and repeat for the allocated time. . RECOVERY Static stretching Breathing control Hydration . Coach Phil . #calisthenics #fitness #workout #motivation #gym #training #fitnessmotivation #calisthenicsworkout #fit #bodyweight #strength #bodyweighttraining #calisthenicsmovement #bodyweightworkout #militaryexercise #warriors #militaryfitness #militarytraining #gamercise See more

03.01.2022 Pay attention to your body When you feel as though you’ve had enough to eat, stop! Quit before you feel full or stuffed. Coach Phil... #eatmindfully #mindfuleating #healthyliving #mindfuleatingtips #mindfulness #deliciousness #cleaneating #eatwithyourheart #joyoffood #vegaday #eatwithyoureyes #stressrelief #eatforhealth #eathealthy #fruitaday #wholefoodcooking #realfood #healthyeating #healthyfood #wellfed #healthylifestyle

03.01.2022 Sweat before the shower Right before you get cleaned up is the perfect time to sneak in a short sweat session. Let these effective 10-minute workouts lead the way so you make the most of your precious time. Coach Phil Farrelly... #sweat #fitness #workout #gym #cardio #fitnessmotivation #motivation #fit #fitfam #exercise #gymlife #health #strength #weightloss #fitlife #getfit #fitspo #instafit #training #muscle #strong #trainhard #lifestyle #healthy #homeworkout #fitnessjourney #personaltrainer

03.01.2022 Why did the scarecrow win an award? Because he was outstanding in his field Photo by Bunny Wong on Unsplash

03.01.2022 Tell me something you can never find when you need it.

03.01.2022 12 Days of Christmas Accumulator . Wednesday 23/12/2020 7AM 30 minute LIVE ZOOM WORKOUT . Adding some Christmas Spirit with 20 seconds for every movement and NO REST - because you are so awesome you don't need rest!... . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing and change the movement to one that is safe for you. . EQUIPMENT: Weights (optional) . MOVEMENT PREPARATION Demonstrating and practicing exercises in the workout to ensure correct technique; . WORKOUT 20 seconds each exercise; First round start with exercise 1 and 2, then second round repeat the previous round but add exercise 3, etc; . 1: A partridge in a pear tree = Plank 2: Two turtle doves = Tantrum 3: Three french hens = Hamstring Curls 4: Four calling birds = Bicycle Crunch 5: Five gold rings = Russian Twist 6: Six geese a-laying = Glute Raises 7: Seven swans a-swimming = Side Plank 8: Eight maids a-milking = Mountain Climbers 9: Nine ladies dancing = Side Lying Lateral Leg Raises 10: Ten lords a-leaping = Leg Lowers (single or both) 11: Eleven pipers piping = Push-Up (or chest press) 12: Twelve drummers drumming = Single Leg Deadlift . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Lynda Hinton on Unsplash . #christmasfitness #fitness #christmasmuscle #christmasfit #girlstrong #motivation #focus #christmasworkout #selfcare #training #workout #homeworkout #christmasgifts #fitnesschallenge #beastmode #personaltrainer #fitnesscommunity #fitfam See more

02.01.2022 I am so very lucky to have such amazing clients to work with. One bonus is they let me train with them, or suffer with them, depending on how you look at it I would not give my clients something I would not do myself.... Today I received this remarkable testimonial for which I am so very grateful. It is amazing how some positive words can pick up your mood and improve how you feel. How do you feel when someone says something positive to you? Give it a go yourself and tell someone how valuable and awesome they are. Take it another level by: 1. Be sincere and mean what you say; 2. Give the feedback in a timely manner, not 6 weeks down the track; 3. Focus on the behaviours, not the individual; 4. Be specific about what they have done that is great; 5. Tell them how what they have done has made a difference to you; 6. Give them the feedback in front of their peers. Watch their big beaming smile grow instantly Feel the warm and fuzzy feelings inside you grow as your oxytocin levels shoot through the roof. Coach Phil #penrith #fitnessgoals #fitness #healthylifestyle #zoomtraining #zoom #onlinetraining #training #virtualtraining #fitnessmotivation #exercise #lockdown #homeworkout

01.01.2022 What's your favourite motivational quotes? I could use a little kick today. Coach Phil... #motivationalquote #motivation #motivationquotes #motivationalquotes #motivations #successmindset #motivational #quotestoliveby #quotesaboutlife #quotestagram #successful #motivated #nevergiveup #entrepreneurship #quotes #follow #fitnessmotivation #like #entrepreneurlife #happy #positive #wisdom #loveyourself #thoughts #yourself #hardwork #instadaily

01.01.2022 Jack / Jill and the Beanstalk Workout . Wednesday 16/12/2020 6AM 30 minute LIVE ZOOM WORKOUT . The best exercise that you will stay with consistently is the exercise you enjoy.... . Adding fun & play is a great way to do this. You will find you can perform better, your blood presssure & stress levels will go down, you will engage more muscle fibres & feel more energised. . Before starting any exercise program, make sure you have your doctor approval. . If you need any of the movements modified to suit you please send me a private message. . If anything does not feel right or you are in pain, stop what you are doing & change the movement to one that is safe for you. . EQUIPMENT: Bodyweight (weights are optional) . MOVEMENT PREPARATION Follow standard warmup. . WORKOUT - 30 seconds each . A1: SUMO Squat with Reach Through (animated cue: climbing bean stalk hand over hand) A2: Squat with Chest Press (animated cue: climbing bean stalk using both hands at same time) A3: Shadow Punch (animated cue: punch the giant in the nose) . B1: Step Back to Knee Drive (animated cue: pull the giant head down and wind him in the guts so you can get away) B2: Woodchop (animated cue: start chopping the beanstalk down) B3: Standing Cross Knee Crunch (animated cue: dodge the branches starting to come down) . C1: Halo Slam Squat (animated cue: finish chopping the beanstalk down) C2: Single Leg Deadlift with Knee Drive (animated cue: the giant has fallen creating a crator, look into the crator to check the giant isnt coming for you) C3: Power Jack (animated cue: sprint like crazy with a sense of urgency to avoid every falling from the sky) . RECOVERY Static stretching Breathing control Hydration . Coach Phil . Photo by Wim Hovens on Unsplash . #fitnessgames #fitness #fitnessmotivation #bodyweightworkout #homeworkout #workout #bootcamp #functionalfitness #fitnessgame #fatloss #coaching #games #healthylifestyle #bodyweighttraining #hiitworkout #gymfreeworkout #fitnessgaming #fatburningworkout #fitmom #personaltrainer #gamercise #zoomgames #zoompersonaltraining #onlineliveworkout See more

01.01.2022 Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. Coach Phil... #strongbones #healthylifestyle #bonehealth #calcium #osteoporosis #health #healthybones #wellness #vitamind #osteoporosisprevention #nutrition #healthyliving #fitness #osteoporosisawareness #bones #bonedensity #womenshealth #healthy #jointpain #hearthealth #vitamins #jointhealth #bone #skinhealth