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FLO Fitness Training

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24.01.2022 # If you're unhappy about wherever you are in life right now, let me assure you...it's not permanent. It's never too late to become the best version of yourself you can be.... . . . I received a picture of me fifteen years ago back in 2005 (thanks cuzzy @jayski05). I was thirty years old (laugh if you must). Initially I was shocked. I felt almost embarrassed and uneasy being confronted by an image of my past self. Who was this plump looking guy sporting the double chin? In retrospect, this guy has come a looooooong way. He wasn't always as enthusiastic about fitness as he is today. He wasn't always a non-smoker or rarely drank. He wasn't always conscious about the food he ate. He didn't strive to be the perfect partner. He didn't work in a job he was passionate about. He wasn't always as laid back and relaxed. He didn't always mix in the right circles and didn't cherish the strong friendships he has built now. That was then. Times have changed and so have I. Same guy - different mindset. There may come a time in your life where self-pity rules your life. At this point, you can choose to face your feelings, acknowledge and accept responsibility for your flaws, build up your mental strength and overcome any adversity by any means possible. . \_()_/ have the power to change your story. No one else but you.

21.01.2022 Progress photo: Monday 2nd Nov taken approx. 9:30 AM I woke up Monday morning and found I didn’t hobble around as much. A good sign. I’d gone to bed wearing the compression sock and took another round of Voltaren after breakfast and made my way to my morning PT sessions.... At this point, there was swelling around the overall ankle region, bruising was starting to display and although my range of motion was limited, I could walk! NB: Earlier in the morning I’d already messaged my guy Chris @insyncphysio with photos of my ankle and he squeezed me in to his already busy schedule. Tip: Find yourself a great health professional. Your life becomes significantly easier! Up next: My Physio Appointment - #anklerehab #anklerehabilitation #anklesprain #anklemobility #anklebreaker #ankleinjury #sportsinjury #rehabjourney #itaintover #followmyjourney #comebackstronger #feet #footporn #feetofinstagram

21.01.2022 Energy is precious and the brain is designed to preserve it. It’s human nature to want to follow the path of least resistance between two points. Walking will get you to your destination quicker than crawling would. Taking the lift is a much easier decision to make than taking the stairs. Ordering in requires much less effort than preparing and cooking food.... This simple principle is one that needs to be understood if you are on a journey to be fit and healthy - that humans are hard wired to do what is convenient. The path to fitness and health success is inconvenient. You will experience a lot of resistance and friction. You will be challenged to make a lot of decisions and you will either succumb to the easy, least troublesome path that provides instant gratification OR choose to take the more difficult and uncomfortable path which will only yield results over a longer period of time. These people we see that are in great shape, with muscular physiques and six pack abs etc are no different to you or I and are constantly faced with having to make the same decisions that you have to make. The key difference is that they have embraced the road less travelled. They are more comfortable being uncomfortable. They can handle the boredom of dieting, the hours of cardio and the thousand exercise repetitions better than most. Your mind is the one thing that will stop you from achieving your health and fitness goals. Mindset is everything. - #mindset #theroadlesstraveled #repetition #patienceisavirtue #resultscomeovertime #dontgiveup #dowhatotherswont #motivationtip #fitnesstips #fitnessmotivation #ballislife

17.01.2022 Project Garage Gym really coming to life now that there’s a bit of gym equipment installed! Still a few bits and bobs left to do. The devil is in the detail whenever you’re working with a relatively small canvass (and budget ). Best of all, my CFO approves

14.01.2022 People like the idea of being in shape and of having a washboard stomach and showy muscles. But not many are willing to adopt the struggle. Fewer still are committed to following the process that’s needed in order for the outcome to happen.... NB: Your struggle will determine your success. Growing muscles requires countless quality weight training repetitions. Losing weight means having to diet and watching what you put into your mouth. Stress and sleep management, often neglected, needs to be prioritised. And all of this time, energy and effort needs to be sustained for months on end. And believe it or not, those that find success are the one’s that can endure the steep mountain climb to the top. They have this ability to suffer through the daily workouts, the clean eating and strict dieting, the social pressures from family and friends etc better than most. People want the reward without the struggle. But that’s not how it works. The ‘struggle’ is the journey and if you’re not prepared to commit to the struggle then you won’t get to experience the joy of the reward. - #thestruggleisreal #dailystruggle #commit #personaltrainer #dailymotivation #motivation #midweekmotivation #gotheextramile #consistencyiskey #fitnessmotivation #fitnessjourney #workinprogress #climbthemountain #enjoythejourney

12.01.2022 Here’s what my ankle looked like about an hour after I rolled it. Very swollen (to be expected). I’d managed to walk off the court unassisted (an internal severity level test) and made it to my car. The 20 minute drive home sucked. My dorsi-flexion range was so limited and painful, simply moving between accelerate to brake pedals took a bit of effort. As soon as I got home - it was straight on with an ice pack on the affected area, elevated my leg/foot on a soft cushion, and... followed a 20 minutes ON:OFF protocol for 3 rounds. I dropped a couple of Voltaren caps. I had an afternoon nana-nap and upon waking, threw on a compression sock. I’ve rolled my ankles before, but never this bad, in particular the swelling was the most I’ve ever seen. Concerning, but I was surprisingly not too uncomfortable and decided that I would wait until the following morning to see how things would shape up. - #anklesprain #anklerehab #ankleinjury #anklerehabilitation #anklestrength #rehabjourney #sportsinjury #sportsinjuries #itaintover #followmyjourney #comebackstronger #feet #footporn #feetofinstagram

12.01.2022 Back by popular demand...more feet pics These 2 pics taken exactly 1 week apart (Sunday to Sunday). During Week 1... - I had 2 physio sessions - taped/re-taped the ankle 3 times - completed 2 rehab workouts I also walked over 80,000 steps in this week, which probably hasn’t helped the ankle soreness but I’m happy with the progress. The ankle is still a little stiff and sore around the ligaments and tendons but all up has improved each day. - #ankle #anklesprain #anklerehab #rehabilitation #sportsinjury #ankleinjury #feetpics #footporn #feetofinstagram #rehabjourney

10.01.2022 Don’t be so harsh to judge 2020 and be quick to sweep it under the rug. There were a lot of lessons to take away. Here are a few things I learned. Looking after your health should be your number one priority. Sure your employer pays you to do a job that pays the bills, but often at the expense of your health and fitness. Just remember that your health is your most important asset, not what you know and what you can do for someone.... In times of stress will we also experience growth. Had Covid not happened, I may never have ventured outside of the comfort of a commercial gym and into doing more outdoor training, home visits and setting up garage gym. You don’t need to join a gym to get fit. I don’t expect gyms memberships to spike this month just because it’s that time of year for new health and fitness resolutions. There are many options available to you. Do your research. S T R E S S - will fuck around with your weight loss and strength/muscle gains. Work really hard at lowering your stress and these gains/losses will come to you more quickly and easily. We all thrive on connection. We all have the ability to be nice to one another, be it a simple gesture like saying hello or smiling to a stranger or fellow commuter. Or sending a random note to an old friend or associate. Thank you 2020 for teaching me some of these lessons. 2021 you have big shoes to fill. What will you take away from 2020? - #lessonsfrom2020 #strategiesfor2021 #dontturnyourbackonthepast #lookbackwardstomoveforward #dontforgetthelesson #growth #growthmindset #healthandwealth #personaltrainer #ptlife #homegaragegym #homegaragegymtraining

10.01.2022 The Standing Long Jump is a common test that can be used to determine explosive leg power. But because it’s performed from a standing position with no run off to help with build up, power output can be dampened. The best way to generate momentum and speed is through the upper body. In fact, it’s imperative for a successful jump.... The faster and more efficiently you can generate speed through the arms the more power you’ll be able to generate. And in combination with your leg strength you’ll be propelling yourself further in no time. - #athleticperformance #athletelife #athletictraining #broadjump #standinglongjump #explosivetraining #explosiveness #power #speed #upperbodyexplosiveness #lowerbodyexplosiveness

09.01.2022 Now in Week 4 of my mini-cut. I always planned to kick off the beginning of November* with a 4-6 week mini-cut. (I also kicked it off with a sprained ankle ) *NB: The beginning of the week/month/year is always a great time to start a new habit!... Im not dieting and cutting weight because I’m trying to get into a lower weight class. And sure, from an aesthetics POV, who doesn’t like abs? But that’s not my reason behind my dieting. Do you know what’s around corner 31 days away from now? And let me tell you what Christmas means for me...it means time with family, holidays, relaxation and also my Ma’s sweet, sweet xmas ham. Now there is absolutely zero chance of me being a wet sock on Christmas Day and saying ‘no thanks’ to my Ma’s delicious sweet ham. So I’m going to eat what I want with far less guilt. The sacrifice in calories I’ve made this month will be made up for in December. The 3.3kg’s I’ve lost since starting my diet may probably even come back. But at least I’ve prepared myself for it. Remember folks, dieting isn’t forever. Pick and choose your moments ie trying to diet in December may be unwise. - #personaltrainer #minicut #progresspic #dieting #caloriedeficit #diettips #diettipoftheday #abs #dadbod #begoodtoyourself #enjoylife

07.01.2022 In a little under 24 hours following my ankle roll, I found myself on the physio table. Tip: If you have a good health professional, you should have their number on your speed dial for moments like these. NB: If you’re physically active/play sport you need to have a good physio on your side because you put yourself at a higher risk of injury versus people that aren’t.... Chris @insyncphysio was quick to squeeze me into his schedule and in front of him to check the damage. He assessed my gait (ability to walk) and single leg balance as well as a couple of other stress tests to check the integrity of the ankle ligaments. He quickly determined that the ankle laxity was very poor compared to my left ankle. Diagnosis - Grade 2 sprained ankle. Treatment 1 - Manual therapy directly on and around the affected area. Whilst a little painful, the objective is to increase the blood flow to help promote repair. Treatment 2 - strap the ankle to provide stability, use foam padding (see pic ) to help compress the swelling and direct the flow of blood into the affected area. Homework - no ice therapy required at this stage. Keep tape on for min. 24 hours focussing on heel/toe gait. Go back to physio for re-taping in 48 hours. The quickest way to recover from any injury is to be proactive with your recovery process and this means seeing your preferred health professional as soon as feasible. - #anklerehab #anklerehabilitation #anklesprain #anklemobility #anklebreaker #sportsinjury #rehabjourney #followmyjourney #comebackstronger #feet #feetofinstagram #footporn #physiotherapist #physio

06.01.2022 I often tell my clients that a lot of the lifts and exercises that I have them do in the gym will serve them well outside of the gym in many everyday situations. Like picking up a heavy box off the floor...or carrying all of the groceries from the car to the house in one trip...or doing muscle ups when you’re on a beach vacation - #traintobestrong #strongisthenewsexy #strengthtraineverydamnday #functionalstrength #personaltrainer #impresstheboss #photobomb

04.01.2022 Over 72hrs later following the ankle injury. Walking has been quite good, but careful to avoid uneven surfaces. The tape really helped provide a lot of stability. I know this because I took it off on Tuesday night and it just felt weak (see last pic to check the bruising).... In my case, bruising is a good sign. It provides a visual indication that my body is repairing damage that was caused. I’m back on the physio table at @insyncphysio on Wednesday for a quick progress check and re-tape. Progress so far has been good! My Fitbit says I completed a total of 28,000 steps on Monday and Tuesday, so I’m not exactly immobile. The most painful part of this process has been taking the tape off (a few leg hairs may have been lost)! - #anklerehab #anklerehabilitation #anklesprain #anklemobility #anklebreaker #sportsinjury #sportsrehab #rehabjourney #followmyjourney #comebackstronger #feet #feetofinstagram #footporn #physiotherapist #physio

03.01.2022 Throwback to a photo I took back in April aka The Dark Times It serves as a great reminder for me because it had to be the biggest low light of 2020. Despite this I maintained the attitude that I was in good health, I still had a warm bed to sleep in, food to eat, toilet paper, and more importantly - that my family and friends were healthy and safe.... I also had the great fortune of having supportive clients to still be able to work with, for without them I wouldn’t have the opportunity to do what I love doing. For me, 2020 has been about being resilient. This resiliency has been bolstered by the support of others for which I’m very grateful. It is in the spirit of Christmas that I offer my heartfelt thanks and best wishes to everyone that’s supported me this year. Remembering you with sincere gratitude. Merry Christmas fam

02.01.2022 Assault Bike 1 Me -1 30:30 intervals for 20 minutes = horrible acid bath #legsonfire ... Need to get much better at this

02.01.2022 12 days post-ankle sprain and here’s where I’m at...standing on a wobble board and working in balance and proprioception. Definitely finding this exercise challenging (particularly when it comes to inversion) but very pleased to be attempting this exercise in under 2 weeks. 6 trips to the physio (4 for treatment and 2 for a quick fly-in/fly-out re-tape) + 4 self-managed rehab workouts (homework). NB: Zero ice therapy and anti-inflammatory meds.... Will maintain exercise homework moving into week 3 and reduce physio treatment down to 1 per week over the next 2 weeks. Shout out to the team @insyncphysio - their sprained ankle rehab protocol has been absolutely on point - #ankle #ankleinjury #sportsinjury #anklerehab #sportsrehab #anklesprain #balance #proprioception #rehabjourney #rehabilitation #feet #footporn #feetofinstagram #followmyjourney