Flow Training Co in North Burleigh, Queensland, Australia | Sports & fitness instruction

Flow Training Co

Locality: North Burleigh, Queensland, Australia

Phone: +61 421 496 422

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• Personal coach
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23.01.2022 Here I am working with one of my clients assisting her in doing a #Handstand on a set of parralletes for the first time. Because I know my athletes that #exercise with me very well, I assess them as they are training as well as in the One on One session they take with me. I know what I can ask of them in a training session and how I need to adjust or scale the work so they can achieve the movement with good technique and confidence, building their self-esteem.... With your #PT sessions I will also send you home with a training program to work on so you can maintain you strength and it is not just a one time thing. Are you looking for a #fitness #coach to help you improve your #strength and conditioning as well as give you guidance with your health and well being? Send me a DM or follow the link in my bio to book your session now.

23.01.2022 You are capable of taking on any #movements that interest you. On Sundays I have my group that come together to practice their #handstand We do the smaller practice necessary to give you the #strength, #coordination, #confidence and #understanding for the #movement so that you can then practice it at home till you are successfully getting a handstand by yourself. I am the coach who is there to support you and guide, so you can gain the confidence to achieve your handstand as... well as the #goals you set for yourself. What I love the most about coaching is observing my athletes! Observing how you discover what you need to do to achieve your movements/goals, but also guiding and supporting them throughout their journey, like I am currently doing with my #handstandsatthebeach ! It was great just on this first day to see these ladies go from not quite getting up or falling over, to hitting a straight L shape handstand at the end like you can see in the photo!

22.01.2022 Such a good video showing that anyone can learn a new skill! Even if it's completely out of your comfort zone or skill sets. If you are well coached and shown all the key points of the movements. This is a big part of my coaching philosophy. Showing you all the key points of what you are working towards so you can achieve your goals or new skills!

21.01.2022 "Surround yourself with only people who are going to lift you higher" Oprah Winfrey This is reason I am creating a #community, tribe, collective that come together every Sunday to practice and support each other while working on your #strength and mobility and then learn new skills like a #handstand and a #handstandpress For the drill you see here:... Finding your center which builds your balance for a handstand hold longer than 2 sec This is the ability to keep an active core and a tight body throughout the skills that you are performing. This directly helps with the ability to hold your balance, whether you are on your feet or on your hands. In this drill the goal is stacking your body in a handstand position, so hips shoulders over and in line with your hands. With one leg up on the air and the other is supporting on the block, pole, couch or elevated compartment you will use. Through this drill being active through your core is key, then with small jumps or tilts finding your balance or that feeling of your center.

18.01.2022 Front support to rear support slides is a great drill to advance shoulder stability and strength as well as core strength! You can use parallettes like I am doing or you can make it a little harder by using Kettlebells, which are a bit lower or even more difficult by using Dumbells which are the lowest. 1 Start in a front support position with the shoulders over the hands. You want the shoulders to stay here through the movement. 2 Slide the feet in tucking your knees t...o your chest. Trying to keep your feet of the ground all the way through. This is where the core takes up load. 3 Extend those feet out to the front driving the hips up to finish in a rear support with the shoulders still over the hands. 4 Slide the legs back create that tuck position again and push the feet through to the back to front support. 5 Rounds 10 reps with 60 sec between rounds. One reps is when you have gone forward and then back to a push up position as you started. Main focus for the movement is keeping your shoulders stable and over the hands throughout the movement. What did you use for this drill, parallettes, KB or Dumbells?

16.01.2022 Fitness is about movement which creates excitement in a your day. Thats probably why gymnastics has been around for such a long time, all the exciting movements it has created ;) Now this man is creating some exciting movements dont you think!

15.01.2022 THE ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION... Learn - Play - Grow Giving it a try rather than giving up straight away.... It creates clarity and understanding of what you are up against, but also the work you have to do to achieve your goal. Making the challenge or skill in front of you seem so much more achievable than before. The most powerful part of coaching is showing my clients the steps they can take to reach their goal. You can't always just step in and get it straight away, you have to figure out what part of the road you are on first. A coach's job is so much bigger than people realise. There is so much energy, understanding and foresight that goes towards coaching you. Linked with planning and passion that I carry over to your training for success! This makes it fun. If you are looking for this guidance that will help you set and achieve your goals just send me a DM and we can start this process straight away. #trainhard #fitaddict #crossfitcoach #functionaltraining #personaltrainer #fitnesscoach #fitnessmotivation #exerciseroutine #exercisemotivation #gymtime #calisthenics #movementculture #handstand #handstand365 #technique #handstand #crossfit #workout #goals #goalsetting #personaltraining

15.01.2022 How much time do you spend on stretching? Incorporating good #stretching into your training is important to help the muscles recover and help maintain good #mobility so your body can easily perform the movements you want it to. I teach you how to stretch in my #handstandsatthebeach session and in your #personaltraining sessions with me to help improve your daily training and maintain your mobility.... I love this hamstring stretch as it is you placing you in a position where it only goes as far as you let it go. Through the hamstrings and posterior chain. And if you want you can add resistance bands to create more intensity. Hold for minimum of one minute at a time.

13.01.2022 Swinging Dips. With gymnastics movements it is all about finding your rhythm and your flow. Making the movement as efficient as possible. This exercise is great for shoulder stability and mobility in the rings. It also helps you practice and learn how to utilise the kipping movement that you find at the top of your Muscle Up. Have you ever worked on your kipping ring Dips before? Here I start with some rocks at the bottom of the dip position to loosen up my shoulders a bit.... Starting with the swinging rocks in the upper support hold, with a slight kick through the toes rather than trying to move the rings. 1Hold your hollow body shape on the way up and down. 2 Keep the rings as close to your sides as you can the whole time. Let me know if you try this I would love to see what yours looks like!

13.01.2022 Got in some more of my Pike Press Deficits drill, still strengthening my core to get my press back to where it used to be. #practicepracticepractice Body control and movement is amazing because it takes just as much mental focus to accomplish movements like this as it takes physical stamina. Are you excited by body movement and strength and conditioning? Looking for a training program?

12.01.2022 Working with and helping others is my biggest passion and drive a s a Coach! Helping you discover and set your fitness and movement goals. I guide you through the steps you need to take to set your fitness goals and support you untill you achieve them. This keeps cultivating your motivation and drive to keep working out. In these picks you can see one of my clients achieving his Muscle up I am your coach, personal trainer, your support! I help you improve your skills a...nd knowledge base related to strength and conditioning, functional fitness and body awareness and movement! I do this One to One if you live on the Gold Coast or online if you live further away. You get the following in your PT Sessions with me: - An opening session where we refine what you want to achieve and what you will do to achieve it. - Guidance throughput your session on good technique - Training program you take home to practice the things you have learned or working to achieve You can book this through my online calendar where you can easily line up your availability with mine. Just click the link in my bio or go to my website. @ Gold Coast, Queensland

12.01.2022 After seeing it and putting the post up on my Facebook page of the #gymnastics style next level #conditioning, the thought of doing this was stuck in my head. I was walking past this fence which is at an easy height to get on and I just had to give it a try, because I havent done it in a long time myself! Of course the biggest part of this is just finding your #balance. As I was trying to balance with my shoes on I was struggling. If you look carefully you will see when I g...ot my Pistol squat my shoes were off! Much easier to find balance when your foot can curve around the bar. Of course it was not my best Pistol squat and I am sure its because I havent practiced these in a while. This has created #exercisemotivation in me to get back into more serious exercise routine again!

12.01.2022 The Domino Drill, Holding your body shape so your handstand does not collapse and you learn how to activate more muscles at the same time. Keep the volume up so you can hear the comments some of my athletes make. For this drill you need a partner like I have in the video to take you forward and backwards.... Starting small and going bigger, as far as you can hold the straight body shape! As you are doing this drill you main points of focus are. 1 Extending you body, or making yourself tall by pushing the floor away, or pushing your toes to the sky. 2 Activating all the muscles in your body especially your glutes 3 Keeping the body as straight as possible 4 Have a partner that you trust so that you are not feeling like you are falling over, but just being moved forward and back. If you want more than just one drill send me a DM or book yourself a session through my bio to set up your Personal training Sessions!

11.01.2022 "Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. ~Thomas Jefferson I love that quote! This is what I am currently changing for myself, getting my positive mental attitude back again! These last few months of mine my positive self has floated away as I have lost a few things. That is why I have been absent on #instagram but I am coming back!! One of the biggest challenges i...n health, fitness, movement and sport is maintaining a positive mental attitude to achieve the goals you set. What goes through your mind when you are learning a new skill or working towards a #goal you really want to achieve? We all need support and guidance so we can stay positive and achieve our goals to keep driving forward and upward. Take one step closer to your goal, every day!

11.01.2022 We are all at our own level, just starting out recovering, intermediate, advanced or somewhere in between. It's about discovering where you are so that you can build and grow from that. Do you know what stage your fitness and movements are? In my #personaltraining sessions I help you discover where you are and and the best place for you to go. ... Giving you the training program you need! Teaching you the skills with the best techniques. Helping you set your goals so you can see yourself improve. So it is important to be the best version of you at whatever stage you are at right now with your health and fitness. This is what moves you forward! #trainhard #fitaddict #crossfitcoach #functionaltraining #personaltrainer #fitnesscoach #fitnessmotivation #exerciseroutine #exercisemotivation #gymtime #calisthenics #movementculture #movement #muscleup#muscleups #technique #crossfit #workout #instafit #instafitness #oneonone

10.01.2022 Skills are all about exploring how to move! Exploration leads to discovery. Discovery opens the doors to learning. Learning what works and does not work which creates understanding of body and movement. Understanding creates passion for what you are doing! What do you do to initiate discovery in your training. Do you have a coach to guide you through the steps to take to reach your goals? Take you muscle up to the next stage and do it while holding an L sit! Work more than... just your arms!! #flowtrainingco #cfgymnastics #fitness #crossfit #movement #strength #calisthenics #muscleup #ringmuscleup #barmuscleup #qldfit #success #practicepracticepractice #functionaltraining #technique #drills #skills #artofcoaching #goodvibesonly #inspiration #goals #fitnessgoal #personaltrainer

10.01.2022 This is one of the foundation gymnastics movements taught in the early stages of training to achieve a #skinthecat It is great because it builds your shoulder mobility along with the shoulder and core strength needed to gain a #muscle ups. Here is the scaled version of the skin the cat drill so starting with the rings close to the floor and slowly increasing the height as you get stronger and more efficient with the movement.... It is a very dynamic skill with a few more phases to it than even a muscle up. Yet at the same time it would be easier to learn and achieve than a muscle up. Here is a great way to start and get a feel for this movement if you have never done it before. Set the rings to a height where you are sitting on your shins and knees with straight arms making contact with the rings. Pull your legs through your arms and just TOUCH the floor with your toes, before putting your weight down pull back up and through to the front. Do this for 3 - 5 reps for 5 Rounds with at least a 60sec rest between each round #flowtrainingco #cfgymnastics #fitness #adultgymnastics #strength #calisthenics #qldfit #success #practicepracticepractice #wod #core #coreworkout #instafit #bodymovement #bodyweight #bodyweighttraining #functionaltraining #artofcoaching #goodvibesonly #trainhard #gymtime#exerciseroutine #personaltrainer

09.01.2022 I love practicing my #handstands more and more everyday. One of the main reasons is because they are also my mind calming practice - like #meditation where you are focusing on your breathing, holding yourself up and nothing more. It brings out calmness and satisfaction. Would you like to build your handstand up to the point when you go up its not worrying about how you are going to #balance for another second but where you go into your balance and just focus on your breathing and enjoying what you are achieving? Go to my bio to book your private coaching session or send me a DM to find out more details.

08.01.2022 It's amazing the fun, discovery practice session we get to have by the beach. Always excited for our wonderful handstand group to come together! There is so much more to practicing in handstands than just kicking up! Come join us and see all the other things we do!

08.01.2022 Getting Up There! As you do more training and you slowly climb up the ladder in your training, getting faster and stronger. You find out there is a lot more to #fitness and a lot more you want to learn. Do you know how to set your #goals and intentions for your training? Which help you stay positive and have the successful outcomes you want. Setting goals that are simple to achieve which keep you moving forward and motivated. This is a big part of my coaching philosophy! Sitting down with you and helping you set the goals and intentions you need to keep you there where you want to be! Book a session with me and we can get this process started . Link in my bio.

08.01.2022 Shoulder and pike stretch all in one. I love this stretch as it is you placing yourself in a position, and the stretch only goes as far as you let it go. If you relax it is a very good intense stretch that gets all the major muscle groups. From the hamstrings and posterior chain to the shoulders and Lats. And if you want you can add weight to create a bit more intensity. Only small weights 1 or 2 kgs. Hold for minimum of one minute at a time. How much time do you spend on str...etching? Incorporating good #stretching into your training is important to help the muscles recover and help maintain good #mobility so your body can easily perform the movements you want it to. #trainhard #fitaddict #crossfitcoach #functionaltraining #personaltrainer #fitnesscoach #fitnessmotivation #exerciseroutine #exercisemotivation #gymtime #calisthenics #movementculture #technique #crossfit #workouts #gymnasty #fitness #fun #instafit #calisthenics

08.01.2022 Another fun morning teaching Handstands By The Beach! I love this reason to get up in the morning,coaching my handstand Collective, meeting new people who are interested in learning things about themselves and how their bodies function and move when they are upside down! Most of the time without realising it people are learning bio mechanics with their bodies with #strength and #conditioning in between. One of the best bits happen is the parents bringing their kids to do handstand practice with them! So good to see parents and kids having the opportunity to practice together and learn something new together, rather than the parents just standing on the side line watching.

07.01.2022 Some other practice has come into play at the handstands at the beach sessions. From practicing handstands on parralletes as well as some conditioning for the core through Tuck or L shape holds. There are so many things you can do to improve your overall strength, that helps you to perform a handstand much easier, rather than just practising a handstand over and over again. Do you have a practice or program you follow to help you with these things?

07.01.2022 There are various ways we can do one particular #movement. From #handstand to rope climbs! Here I am doing a legless L sit Climb between two ropes, for my #ropeclimb ... Coming back down in drop catch movements. What other ways can you climb? The big thing with movements are you can get stuck on the one movement you are comfortable with and never even try and do it differently. If you want to know more about rope climbs or how to improve your #strength or #fitness, leave a comment below or send me a DM. #movement #crossfit #flowtrainingco #adultgymnastics #calisthenics #movementculture #handstand365 #technique #trainhard #fitaddict #functionaltraining #personaltrainer #fitnesscoach #fitnessmotivation #exerciseroutine #exercisemotivation #trainhard #fitaddict

07.01.2022 The last few months through the covid 19 pandemic have challenged us all in different ways. For me it was a self discovery phase, giving me a chance to reflect on my business and upgrade the services Im offering to you. Now that gyms are open again, you can book PT sessions with me at two Gold Coast locations: @locohq up in Mermaid Waters and @evexia_crossfit_and_therapies in Currumbin. Im here to help you set achievable goals, create a personalised training program for you..., and support you to feel active and healthy! Send me a message or go to my bio to book your private training session.

06.01.2022 At the beach, finally having a clear day to do some #handstandpractice . It's nice getting outside myself to play around and practice. From the basics of warm up and holding the handstand to practicing drills for HS press and in this video HS pivots. Can you turn around in your handstand? It's amazing all the variations of movements you can practice in such a simple movement as a #handstand It's so great to practice something specific like the handstand, because it helps take... you mind of things. Clears your thoughts for the time you take on the simple yet challenging #movement I look forward to hosting an online HS session that I will do very soon with some of my clients. If you are interested in joining the HS session just send me a DM and I will give you more details about session.

04.01.2022 Another great session this morning with two members to our group. Doing their #strength work for their #handstands and in the second photo they are all trying out press to handstand.

04.01.2022 Now this is gymnastics style Single leg squats/ Pistols! #crossfit

03.01.2022 Today my wonderful client @kminties was practicing the pull down drill in her #personaltraining session with me and happy to demonstrate for us today. To help you improve you #toes2bar or your #muscleup movement, a good general action to practice is pulling down #drill. This resistance training strengthens you Lats, shoulders and core. Start by tying a band to the rig about half a meter above the ground. Feed a stick or pole though the open end of the band. Place down a mat... to lie on and for your back. 1Start by going into the Hollow body shape, arms by your ears and arms shoulder width apart. 2 There should also be slight tension on the band in this starting position. 3 Pull the stick down to your hips maintaining your hollow shape and straight arms at all times 4 Maintain control of the stock and dont let it shoot back to the top If you struggle with this even with the smallest band you have at the gym do this drill by using a 2.5kg plate on the stick and slowly increasing the weight by adding another plate.

03.01.2022 We can always work an explore different ways of carrying ourselves and moving our body. This will bring forward strengths and weaknesses that we have. This is part of my coaching philosophy and what you will discover in your private coaching session with me. Not just moving your body or weights but understanding why. To book a session just go toy bio or send me a DM. One thing I really have noticed in athletes the last few months, is being much stronger on one side than the ...other. Giving me another reason why I love gymnastics so much! Because it always ask you to use both sides of your body. For instance like the rope climb you see up here, you need to use both arms to pull yourself up. Push Ups you need to use both arms equally to creat a successful push up. Do you make sure you use you body evenly while you exercise. Here are some points if you want to attempt a legless rope climb yourself. Maintaining your pulled down position with your hands always in front of your face. Keeping your hip flexors and core active, to maintain your straddle position. Small and quick steps as you are climbing up.

03.01.2022 When people ask me about practicing their #handstand against the wall, always get asked stomach or back to the wall. Personally I prefer stomach to the wall because here you can for on your body shape much easier as you can see in the pic above. But there is also reasons for doing it with your back facing the wall! Naturally people tend to lean with their whole body against the wall as you can see in the image to the left and completely break their form and bend in their low...er back. This is where I ask you to: Point your toes and only let them touch the wall. Move your stomach away from the wall which helps the create a Hollow body shape Extended through your shoulders as much as you can. Squeeze your gluteus as much as you can. You can see the change it brings to the handstand in the photo on the right. How do you practice your #handstands against the wall? If you want some guidance in your handstand movements from holding it longer than 2 sec to Handstand Push Ups or press to handstand, just book your PT session with me through my bio or on my website!

03.01.2022 Today after a PT session I had the opportunity to exercise myself and worked on my Pulls. A great way to practice for the chest to bar pull ups is by bringing the bar a bit closer to the ground. Using a barbell by bring your rack or j hooks to a lower position and tying it to the rig. You can start with your feet on the floor.... To increase the difficulty bring your feet higher-up or bring your body to a more horizontal level. This can be done with a box. The best and hardest part of this drill is holding your chest against that bar the whole time. Do you think you can hold your chest there? With your feet on a box do 5 inverted rows but on the 5th row hold your chest against the bar for 5 sec. Do this for 5 sets with 30 - 60sec rest in between sets.

02.01.2022 The Core Challenge The staple core exercise work for a gymnast. Great all round body work, but the main focus is on the core and hip flexors. The ability to create and maintain this shape is crucial for a more efficient and strong #handstand and #stability for your swings, #toes2bar and #muscleup on the bar and rings. Do you always feel like you collapse in your back or fall over as soon as you go into your handstand? This is the kind of #conditioning work you want to he...lp you get better at your #movement. Challenge: 3 Rounds Hollow hold 10sec Hollow Rock 10 Flutter Kicks 10 Arch Hold 10sec Arch Rock 10 Flutter Kicks 10 Rest 60 sec If you can not maintain this shape bring your arms to your sides and/or raise your legs a little higher of the floor. Make sure you are pushing your lower back into the floor creating a hollow shape with your spine. #flowtrainingco #cfgymnastics #fitness #calisthenics #gymnasticscoach #qldfit #success #core #coreworkout #instafit #bodyweight #bodyweighttraining #functionaltraining #goodvibesonly #inspiration #motivation #personaltrainer #pt#exerciseroutine #exercisemotivation #gymtime

02.01.2022 Candle Stick Extensions Here is a great drill to work on the core as well as focus on full body shape holds. This starts you of with holds like a #backlever and #frontlever. The main focus here is to maintaining your hollow shape from top to bottom and back... When you set yourself up have straight arms while holding onto your support (post, pole, weight) This helps you to work on your pulling down strength, which comes up in your bar and rings skills. Let you heels come as close to the floor possible but do not touch the floor. 3 Rounds of x3 Candle stick raises then move to lowering through the front lever position to the floor x3 (as slow as you can) and you can add in a hold after that if you want with a 90 sec rest between each set.

02.01.2022 THE ROAD TO SUCCESS IS ALWAYS UNDER CONSTRUCTION... This is one the SECRET! Giving it a try before just giving up. It creates clarity and understanding of what you are up against and what you have to do. Making the #challenge, #obstacle or #skill in front of you seem so much more in your reach than before. ... The most powerful part of #coaching is showing my athletes the steps they have to take to get to the final destination. You cant always just step in and get it straight away, you have to figure out what part of the road you are on first. Followed by consistent #practicepracticepractice I myself love going on the journey with my #collective. Putting in the effort myself so I can demonstrate the #movement to my people. I personally practice as well! This makes it #fun. Learn - Play - Grow #handstand #exerciseroutine #exercisemotivation #workoutanywhere #bodyweight #calisthenics #yoga #handstand365 #handstandpractice #flowtrainingco #crossfitgymnastics #crossfit

02.01.2022 As a coach I am your leader taking responsibility for the team, athlete, environment and situation I stand in front of every session every day. Leadership is more about responsibility than ability! Jim Tunney , American Football I have wanted to be a coach since I was a young kid. I love working with people, inspiring them and helping guide them towards their goals. Gymnastics has always been my sport. I did it as a kid growing up and knew that's one of the things I would ...coach one day. Then I discovered crossfit which opened up doors to a whole new realm of coaching for me. Helping expand my knowledge and coaching expertise, creating the opportunity for me to coach adults as well as fitness. As soon as i walk into the gym it is like a switch turns on. I know what i am doing and it all makes sense. The most exciting part is the ability to create and maintain a space for athletes to learn and grow. #fitnessmotivation #gymtime #personaltrainer #fitnesscoach #fitnessmotivation #fitnessinstructor #fitness #fitnessgoal #exerciseroutine #exercisemotivation #gymlife #workout #trainhard #fitaddict #calisthenics #movementculture #crossfit #flowtrainingco #coaching #leadership

02.01.2022 Went out to the Beach today to do some of my practice work for my press to handstand. I am seeing a bit of improvement in my strength which creates stability as I press. There are still a few things I would like to work on like keeping my legs straight, or just activating the leg muscles to help in the movement as well as a bit more strength in the shoulders. They still collapse forward to much.