Fit and Functional | Sport & fitness instruction

Fit and Functional

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25.01.2022 Educating a client on why we do what we do!!this list of movements (not exercises)is what functional training is all aboutfrom these movements you have a abundance of exercises that will eventually improve the movement, that’s the plan - It takes lots of time, effort and structured programming to perform these movements to the best of one’s ability. In a nutshell if correct programming and progressions are put in place you will no doubt increase the level of how you... function day to day - As I enter my 10th year of coaching I’ve got to say this is definitely something I’ve enjoyed exploring more of as a coach in the last 12-18months. I’m always seeking ways I can add value to the service I give. Educating my clients to increase their level of engagement and understanding would be high on the agenda for 2019 and beyond - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more

24.01.2022 3 STAGE COUCH PROGRESSION Stiff hips??? Please read The classic couch stretch to free up the hips has always been a go to for me with clients and also myself personally - It’s one mobilisation I see a lot of on the gram but what’s not often demonstrated is how to progress it well. Often the video or photo would be shown at end range (third pic) with most gym goers and average joe’s wandering how to even get down on one knee. Like anything start at the bottom and work yo...ur way up - Try work your way into the position shown in the first pic - make sure you have your pelvis tucked under and you’re not in lumbar extension. Week by week, day by day try to progress by using the dowel into the floor until you can hit the upright position knee through to head without sacrificing any of the above mentionedhappy days - #DLfit #keepmoving #functionalisforever @ Move Health and Fitness See more

22.01.2022 #Repost @movehf with @get_repost @simonross5326 repping out some time under tension chin ups with @fitfunctionalperth - To add stimulus to your weight training it is not always about increasing weight or repetitions. Time under tension (TUT) is also a way to gain strength and add more muscle growth. -... TUT basically means the time a muscle is spent under load at a particular phase of a lift. - TUT training is a great way to progressively overload your muscles and give you a challenge if you’re looking to build strength and improve muscle gains,not to mention possibly break through a training plateau. - #keepmoving #keepmovingperth #keepmovingmthawthorn See more

21.01.2022 Just me, on a Weds arvo deep in the hurt cave with some heavy @rlgrime and enjoying every minute - When was the last time you took a visit to the hurt cave? Uncomfortable at first but character building at the very least - #workoutwednesday finisher Start with 3 heavy KB swings in the first 20 seconds, + 1 rep every 20 seconds until you get can swing no more... - #DLfit #keepmoving #functionalisforever See more

18.01.2022 PT client Alice nailing some around the clock lunges. These are a great way to switch things up by having you work in a different plane of movement - Daily chores and lifestyle habits have us predominantly moving in the sagittal plane of movement. Drop these into your program to work on other planes of movement such as frontal and transverse. You’ll be activating muscles you may never knew you had as always variety is - Contact me for more information regarding a ran...ge of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more

17.01.2022 The cat-cow has been a staple for my pre exercise routine for years. No matter what session I’m doing I always find these beneficial. Going in and out of thoracic flexion and extension is the best way to unglue the whole spine - Spending a lot of time sitting or just not moving enough in general? Try these to open up the spine, specifically mid back and the chest wall. Whether you add them to your pre exercise routine or just as a general daily ritual I guarantee you they’l...l be equally beneficial Give it a go!! - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more

16.01.2022 BREAK THAT STICKING POINTWe’ve all been there. Weeks go by and you just can’t add weight to your bench press - Technically speaking, the bench press looks like a simple enough exercise but there’s much more to it than you think. Here’s one way to improve your bench. The sticking point happens when you’re pushing the bar away from you (concentric phase) and you literally get stuckkind of embarrassing sometimes, especially when it’s Monday aka chest day with the lads -... TRY THIS for happier days. Known as the floor press with an additional 3s pause at the bottom. It’s this pause that depletes all muscular elastic energy so in turn will give you a 100% concentric contraction of all muscles used, building rapid strength in that phase. Over time, and with heavy load you’ll break that sticking point giving you a stronger, more powerful bench press - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more

15.01.2022 There are many aspects of my job that I love doing. However the one that stands out the most would be building a client’s health and fitness foundation from the ground up This can take some time and patience initially depending on where you start but like anything if you do it properly from day 1 it’ll end up SAVING you time... and money - This is Pete, he walked in the door about 2 years ago for some 2:1 PT with his wife. He had little strength and cardiovascular fitnes...s and wanted all the results under the sun. After educating him on how it works he’s well on his way to those results. Fast forward to today and we’re doing advanced strength exercises like the pendlay row pictured and are very close to moving onto strict pull ups, chins and unassisted strength work. Have seen a huge improvement in all areas of his game since moving into 1:1 PT with me late last year. Now the foundation is built and is everlasting we can work on getting the results he’s wanted for so long - #DLfit #keepmoving #functionalisforever See more

14.01.2022 Felt good to get back into some of these the other day. Recently went right back to nailing the basics after taking a little time out but I’m back - Time under tension 5310 at 40% 5x5. Was rude at the start but as always the juice is worth the squeeze - #DLfit... #keepmoving #functionalisforever See more

13.01.2022 Always a heap of fun training Kelly the ‘killer kiwi’ Hickman over the years good to see you letting fly and getting back into it after covid#fitat50 - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #keepmoving... #functionalisforever See more

12.01.2022 Pumped with 1:1 client Saskia’s progress over the last 6 months. She’s worked hard at building her functional strength and movement fundamentals after originally coming on board to get stronger on the boat for sailing - Working from the ground up is always most important. I often tell clients it’s very similar to building a house. Now she’s built a strong base and her GPP is up to scratch we can go into more SSP for her chosen sport, a lot of the time the process is that ...simple no matter what the goal is.. don’t over complicate it!! - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #keepmoving #functionalisforever See more

11.01.2022 @coacheseye gives me everything I need to assess, improve then monitor the functional movement patterns of my clients during their PT sessions A great tool to use so you get the most out of your PT - Becoming consistent with the right technique, mechanics and movement patterns to any exercise or skill is vital. This will not only add more value to each session you do but will ultimately fast track the results you’re seeking. Efficiency is - Contact me for more informa...tion regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever @ Move Health and Fitness See more

10.01.2022 Pumped to have this guy back in the gym! Who would’ve thought it take 3 months for @jeep to service your car

10.01.2022 Using the single leg glute/ham raise as an accessory exercise today to develop more strength at end range for Mike’s deadliftingThese are great for working on lockout of the hips and really target the high hamstring group to improve hip extension - Using the right muscles to move and function well is all part of nailing the basics first. Most would gloss over this and move to the fancy stuff, not sustainable. Don’t practice until you get the basics right, practice ...until you can’t get them wrong - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more

06.01.2022 Working 1:1 with golfer Dean to improve his game and get active again. Dean works a sedentary job and sometimes even struggles to play a round on the weekend with his mates - He’s been wanting to build more power in his swing and increase his overall strength in the swing when on the course. A slight pause squat variation to start with here. Building the foundation of functional strength before moving into more sports specific programming you can’t go wrong with getting s...trong - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more

05.01.2022 2 on 1 PT clients Alix & Nigel with one of my fav functional exercises during thier HIIT routine. The KB suitcase deadlift like a lot of movements within my PT sessions has a direct carry over to improving your daily life and function. Picking things up and putting them down never felt so easy - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit... #keepmoving #functionalisforever See more

03.01.2022 I’ve had the pleasure over the last few weeks to have Simon in for some coaching. Simon just completed his fitness quals with @ausinstfitness and recently finished up some work experience here @movehf whilst working at @f45_training_leederville - His time here however isn’t over. After shadowing some PT sessions and classes he’s invested further into becoming a better coach. With Simon focusing on becoming a functional trainer it’s been a good match. We speak the same lang...uage so he’s learning fast - Introducing him to my coaching model, the core movements of functional training and helping him apply it has been the major focus early days, it has been a good experience and something different is always good - #DLfit #keepmoving #functionalisforever See more

02.01.2022 Sooo I have a confession to make. Last year I didn’t achieve my fitness goal of running 3kms sub 12mins. 17 seconds short with my shoes covered in vomit was the best I could muster - This year I’ve set the same goal but my approach is going to have to change. I’ll keep this goal until I achieve it, I guess that’s what I’m like in a sense - Old fashioned persistence can get you a long way however being stubborn won’t in my opinion. So I’ve changed things up a little with my... program. Working on some unilateral work today with some slug step ups to get full body strong - #keepmoving #functionalisforever See more

01.01.2022 Working 1:1 with PT client Saskia to improve her deadlift. More specifically trying to fire up her lats and get them more involved in the lift. The lats play a key role when deadlifting, bracing the whole spine and also keeping the bar close to the body. Two very important cues you’ll need to master if you want to get the most out of your deads. Here I’m pulling on the band to pull the bar away from her whilst she fights to keep the bar close, therefore using her lats and mak...ing them more active in the lift hard yakka but as always the juice is worth the squeeze - Contact me for more information regarding a range of personal training services. It's time to unlock YOUR true potentialEmail or DM me with any of your enquires - #DLfit #keepmoving #functionalisforever See more