Intrepid Strength | Sport & fitness instruction

Intrepid Strength

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25.01.2022 Taking a break from kettlebells today to try something different. A couple moves here from my favourite decade. Come on, move, that's it!

24.01.2022 ANNOUNCEMENT: MAKE-A-WISH CHARITY SUPERSTAR Intrepid Strength's founder and head trainer, Shawn Maile, has joined forces with Make-A-Wish Australia as a Charity Superstar! Shawn will be running his first ever marathon at the Australian Running Festival in Canberra in April 2019 and aims to raise at least $1500 for Make-A-Wish Australia in the process. ... You can check out Shawn's story and donate to Make-A-Wish through Shawn's fundraising page on the link below. Anything you can give will help. Donate here https://runningfestival2019.everydayhero.com/au/shawn-maile

23.01.2022 Can you run a 10-minute mile (a ~6-minute kilometer)? "Individuals from the most-fit groupthose at the fitness equivalent of running a 10-minute milewere more than twice as likely to be alive 10 years later compared with the individuals in the least fit group, or those who would only been able to sustain a 15-minute mile." If you're not there yet, it's never too late to lace up your boots - ... "Individuals who started with low fitness level and became fitter cut their stroke risk by 60 percent and were 34 percent less likely to die over the course of the 35-year study." https://www.runnersworld.com//amp/fitness-life-expectancy/

22.01.2022 Working hard during your gym session is one thing. But what you do in the 23 hours outside of the gym is just as important, and can often be your downfall. Here's how to maximize the results of your training and prevent undoing your hard work. https://intrepidstrength.com/2020/01/30/the-other-23-hours/

22.01.2022 BIRTHDAY WISH It's my birthday and, while I'm not one for presents, if you saw me out today and would be inclined to shout me a coffee or a beer then my birthday wish is that you take a moment to donate that $4-$8 to my Make-A-Wish fundraising page. I'm raising funds for @makeawishaust in the lead up to my marathon run at the Australian Running Festival in April 2019. Please give anything you can to get behind this great cause and help make wishes come true for thos...e in need of some cheer. Link here https://runningfestival2019.everydayhero.com/au/shawn-maile

21.01.2022 Theres no point being able to deadlift three times your bodyweight if you cant bend over to tie your shoes. Check out my latest blog post for my take on maintaining vitality well into your later years and why strength training alone isnt enough. https://intrepidstrength.com/why-strength-isnt-enough/

21.01.2022 It's feedback like this that reaffirms why I love this career. Personal training is, after all, personal. It's the human connection that really makes the difference https://m.facebook.com/story.php?story_fbid=10217645864356244&id=1168134824

21.01.2022 Having a great time working up my new client packs and coming up with plenty of support materials to help my clients keep momentum between sessions . #intrepidstrength

21.01.2022 MARATHON READY Like a kid getting ready for the first day of school: 21 hours and counting. Last minute donations ... https://runningfestival2019.everydayhero.com/au/shawn-maile See more

20.01.2022 There'll be plenty of time to hit the gym in 2020. For now: lie low and stay safe.

19.01.2022 BEFORE-DURING-AFTER #intrepidstrength @ The Australian Running Festival

18.01.2022 Researchers have found that six months of strength training (lifting weights) can help protect brain areas especially vulnerable to Alzheimers disease up to one year later. ... The message is clear: resistance exercise needs to become a standard part of dementia risk-reduction strategies, said Professor Michael Valenzuela, from the Sydney Medical School in the Faculty of Medicine and Health. This is the first time any intervention, medical or lifestyle, has been able to ...slow and even halt degeneration in brain areas particularly vulnerable to Alzheimers disease over such a long time, he said. https://sydney.edu.au//strength-training-can-help-protect-

18.01.2022 TESTIMONIAL "Shawn was my first ever personal trainer and he trained me for over one year. I found him very friendly, approachable and importantly knowledgeable and experienced in all aspects of training. Apart from well-designed and regularly monitored gym program, Shawn provided valuable guidance on my diet and lifestyle habits. This led me to focus my diet to better support both my training and my health. I would not hesitate to recommend Shawn as a PT no matter what y...our fitness level or goals are. Thank you Shawn you are great PT and a friend." - Chris J, Client, Dec 2018. Always happy to read reviews like this #intrepidstrength

16.01.2022 CPPS CERTIFICATION | SAN JOSE | NOV 2019 Absolutely honored to have spent the weekend learning from industry greats, Joe De Franco and James Smith. These legends have over 50 years of training knowledge between them and are still as down to earth and friendly as anyone. ... The CPPS course is expertly designed and fast becoming the gold standard for industry professional in athletic performance and strength training. The combined knowledge and experience of these two legends is astounding, rivaled only by their ability to condense the best of that knowledge into the CPPS course materials and two day intensive. While the fitness industry loves to sell magic bullets and tricks that WILL work for everyone, for every question we asked Smitty, Joe D and Obe this weekend almost every reply began with two words: "It depends". How wide should my client's stance be when they squat? "It depends..." Should my client deadlift? "It depends..." Why "It depends"? Because no two people are alike. Everyone has different abilities, limitations and goals. There are no magic exercises or movements that work for everyone: only assessments, evaluations and tailored programs based on what we learn from that process. So grateful to have learnt the CPPS programming method and for the opportunity to spend the weekend with such a great group of people. The only question left for me is: when will I be back for CPPS2? Well, it depends...

16.01.2022 IT'S GIVEAWAY TIME To celebrate the launch of Intrepid Strengths website, were giving away a 5-PT Pack! Thats FIVE PERSONAL TRAINING SESSIONS for FREE!! Simply follow the steps below to enter ... 1. Like this photo 2. Follow Intrepid Strength 3. Tag a friend in the comments with the emoji you associate most with the gym (e.g. Intrepid Strength ) Enter as many times as you like by tagging a different friend (and emoji) in the comments!! This giveaway ends Sunday 16 February at 8:00 PM AEDT. Winner will be chosen at random and contacted directly. Terms and conditions apply. See here: https://wp.me/PaSWRv-bu GOOD LUCK!

15.01.2022 THE FINISH LINE Did my best to 'finish strong' but truth is, I was dying inside. BUT with over $1100 raised for @makeawishaust and 'marathon' ticked off my #bucketlist I'd say it's wins all around.... Thanks also to my awesome cheersquad - you guys rock #intrepidstrength

15.01.2022 WRIST ROLLER Who else is getting creative to maintain strength? In this video I introduce my homemade wrist roller: what it is and how its rigged together. The rope is attached by drilling a hole clean through each side of the PVC pipe, feeding the rope through, and tying a big secure knot on the other side. I got all my materials from Bunnings Warehouse Australia for less than $10 (besides the kettlebell), but you can use any weight you can attach: 3L milk, a bag filled ...with canned food, whatever you've got lying around. What's the most creative adaption or utensil you've found yourself using to stay fit at home? Comment below

14.01.2022 Ive learned a lot from strength training over the last 20+ years: here are the top 5 things I wish I knew earlier. Spoiler alert: it all starts with intensity. https://intrepidstrength.com//5-things-ive-learned-about-/

14.01.2022 ALL-IN SMOOTHIE I'm pretty utilitarian when it comes to my smoothies - I pack them full of whatever's good for me that I have on hand and will blend to a consistent texture. Sometimes that means they come out a little brown. The plus side? This guy is packing RDIs of:... Fibre: 22% Vitamin C: 60% Vitamin A: 137% Vitamin K: 101% Folate: 11% Calcium: 8% Potassium: 11% Iron: 6% Manganese: 50% ... all for just 110 cal/glass. If you're not keen on brown, fibrous smoothies though, you've got options: cut the greens and use natural cranberry juice to make it berrylicious. use green matcha powder instead of acai powder and halve the berries for a green machine. up the mango, use the other half of that apple and an orange, and cut the berries for some zesty orange detox goodness. What would you change? @intrepidstrength #intrepidstrength #precisionnutritioncoach @ Canberra, Australian Capital Territory

12.01.2022 THERE'S STILL TIME It's still my birthday in the US, so if anyone Stateside wants to grant me a birthday wish, please donate to my Make-A-Wish fundraising page. Small donations are both welcome and encouraged - if 20 people reading this donate just $10 each, that's another $200 towards a great cause. . For those just catching up, I'm raising funds for @makeawishaust in the lead up to my marathon run at the @austrunningfest Australian Running Festival in April 2019. ... . Link in my bio & below https://runningfestival2019.everydayhero.com/au/shawn-maile See more

12.01.2022 I have been practising intermittent fasting since 2012 and I can tell you from personal experience that it can go a long way in keeping, or getting, you lean. But for proof beyond anecdotes, this is a good TED Talk summing up what it could do for you https://www.youtube.com/watch?v=A6Dkt7zyImk

11.01.2022 UPDATE ON PERSONAL TRAINING As you've probably heard, gyms, indoor sporting centres, wellness centers, yoga studios and a range of other exercise centers have shut. Importantly, personal training of less than 10 people may continue so long as social distancing measures are complied with.... So please take note of the following adjustments: In-person training will be outdoors in a public park. I will not train more than two clients in one session. We will continue to practice social distancing. Equipment will be cleaned with a bleach/water solution between sessions. Online training will run through Zoom, Skype (or similar). As always, stay safe out there. - Shawn P.S. You can find the latest complete list of activities defined as a non-essential business or undertaking in the Public Health (Closure of Non-Essential Business or Undertaking) Emergency Direction 2020 (No 3) dated 26 March 2020, here: https://www.legislation.act.gov.au/ni/2020-181/

11.01.2022 EAT LIKE A PRO Welcome to Intrepid Strength's online nutrition coaching, powered by ProCoach. I help my clients regain control of their nutrition choices and learn that eating well is not deprivation: it's a sustainable habit they soon practice unconsciously and joyfully. As a nutrition coach, my goal is to support you to understand nutrition and use it as fuel for your life of adventure.... I'm a certified PN1 with Precision Nutrition and I'm taking on a handful of spring clients. If you're tired of fads and you're ready for lasting change, follow the link to learn more: procoach.app/intrepidstrength

11.01.2022 This long weekend: be the man (or woman) in the arena. #intrepidstrength

09.01.2022 THE 'EVERYONE WINS' OFFER Get a HALF PRICE training session by donating that half price amount to my #everydayhero fundraising page (link below). I'm 4 weeks out from my first ever marathon and as a #makeawishfoundation Charity Superstar, no other payments are made to me as a part of this 'Everyone Wins' offer, just to charity. I'll give you a full session in exchange.... Donate here https://runningfestival2019.everydayhero.com/au/shawn-maile * Training sessions provided at Club Lime Braddon or ANU. * One training session redeemable per person. * Donation to be at least 50% of the price of your usual session. * Open to current and former clients, until 13 April 2019. @ Club Lime

09.01.2022 TO ALL MY CLIENTS I will be making contact with each of you in the coming 48 hours as we learn more about the shutdown of non-essential services in the ACT. Please bear with me as I get in touch with each of you, starting with those clients scheduled to train earlier in the week. Please know that I am looking at a number of ways to continue to offer support for your health and fitness over the coming period and will be flexible in discussing options.... Above all, stay safe out there. - Shawn https://www.canberratimes.com.au//act-to-shutdown-non-es/

08.01.2022 -- PERSONAL TRAINING MAY CONTINUE -- Dear Clients You will have received countless emails and notifications about the impact of COVID-19 on service delivery across Australia. ...Continue reading

08.01.2022 OUTDOOR SESH I'm finding it increasingly difficult to get motivated to work out at home (our little one bedroom unit). So I've been taking advantage of the weather and heading to the oval for some workouts. Some photos from yesterday's session.

06.01.2022 MARATHON MADNESS Tomorrow, I'll run The Australian Running Festival's 42km marathon course as a Charity Superstar for Make-A-Wish Australia. I've been training since December, pounding over 460km of pavement in preparation, and with just 22 HOURS TO GO there's still time to hit my fundraising goal of $1500!! ... Anything you can give will help. $5? Yes, please and thank you! ALL DONATIONS welcome and appreciated. Thank you to everyone that has donated so far, together we've raised over $1000. Alright, let's do this. Donate here https://runningfestival2019.everydayhero.com/au/shawn-maile

05.01.2022 SUMMER FRUITS Getting the last out of the summer fruits before the cool weather takes hold. You wouldn't know it from the colour, but there's banana, orange, mango and watermelon in this little elixir

05.01.2022 Desperate times, desperate measures. Doggo very confused. 1. Seated Banded Chest Press 4x10 2. Seated Banded Rows 4x10 3. Standing Banded Curls 3x12... Do you have equipment at home and you're not sure how you can utilise it? Comment below with a picture and let's workshop some exercises #bandtogether #theseuncertaintimes #intrepidstrength Featuring Fat Gripz Iron Edge PTP

05.01.2022 GOALS vs HABITS Exercise and eating well are 'ultimate habits': they're a habit, yes, but they're the final act in a series of actions you've designed to provide yourself the best opportunity to perform those 'ultimate habits' unimpeded. In that sense, they're much more like a goal. And as James Clear says in his excellent book, #AtomicHabits, "You do not rise to the level of your goals. You fall to the level of your systems".... So if you're struggling to exercise and eat well, start reflecting on whether you have a solid system of habits that really support you in getting there. You can start today by spending 15 minutes thinking about your systems. At minute 14, schedule another 15 minutes tomorrow to plan a couple changes you could make to those systems. Try out your first changes on Saturday. This infographic from @PrecisionNutrition has some great ideas. Here's some more thoughts to get you going: Why aren't you getting to the gym? If your plan to go at lunch never sees action, is it possible to get in earlier? Are you never ready, could you leave a packed gym bag at the door? Do you always plan to go when you know you're likely to have social plans pop up? Do you need to sign up to a gym close to home or work or with better showering facilities? Why aren't you eating the healthy foods you want to eat? How much wholesome produce do you include as a proportion of your shop, could you raise that amount? Is there 15 minutes of TV/phone scrolling/internet time you could spare to prepare tomorrow's lunch? If eating an early breakfast makes you ravenous for the cake on offer at morning tea, could you eat your breakfast a little later? Can you place fruit and a full glass of water right in front of your face at your workspace each morning? https://www.precisionnutrition.com/make-time-for-exercise-a

02.01.2022 Check out this stellar review of ProCoach. It's a great online platform powered by Precision Nutrition and I use it with all my nutrition clients. "Dear Shawn, I'd like to thank you for introducing me to PN Coaching. As you know Ive stuck with the program for 9 weeks now and I have been impressed by the programs thoroughness. What I mean by this is that the program aims the strike at the root causes of poor nutrition choices rather than merely beat you about the head wit...h moralising injunctions of what not to eat. In doing this the program makes room for some healthy motivators (and not just healthy food!); pleasure in eating good food, pleasure in feeling spring-y rather than stodgy in the body, and pleasure in feeling calmer in my approach to health. Some of the lessons are very transferable to other areas my life! "I have always been aware that I can lose weight if I need to. I suppose the question this begs but which I admit Ive been reluctant to ask is why do it need to lose weight? That is why do I repeatedly need to lose weight. If I could have seen the enjoyment and freedom of eating good food, slowly and mindfully, I may not have courted these boom and bust cycles. And thats why this program seems (9 out of 52 weeks in!) so much better than other dietary programs; because it changes some of the fundamental behaviours that other, frankly lazier programs, either leave in place (at best) or actively encourage (at worst!). "Anyway, enough raving. Im enjoying the program, have lost some kilos, but more importantly have discovered the taste of some delicious healthy dishes." - Scott S, PT and Nutrition Client, Sept 2019.

02.01.2022 LUNGE: TROUBLESHOOTING Some people comment that they experience knee pain while lunging. This can often be remedied by altering your technique. After stepping forward to lunge, hinge your hips back and, as you lower, keep the lower part of your front leg perpendicular to the ground (pointing straight up at the sky). Rather than your knee extending out over your toes, this will shift your weight onto your glutes and take some strain off your knee joint. That being said, if you don't experience any knee pain when lunging there's nothing wrong with some knee flexion.

02.01.2022 Try finishing off your next #armday like this: 100 reps with the bar @ 20kg. Start curling until failure and then finish off as quickly as you can for a crazy pump. This finisher is thanks to the man himself, #joedefranco

01.01.2022 WFH SETUP Here's my set up for online training sessions, with plenty of space behind me to demonstrate exercises and talk my clients through proper technique. It's not the gym, but it's getting the job done and the feedback so far has been nothing but positive. How's your WFH setup? Are you also relying on a slab of beer for a little boost? ... Comment below with a picture of your #wfh setup or new makeshift #homegym #theseuncertaintimes #intrepidstrength Featuring: 4 Pines Brewing Company

01.01.2022 "Can only recommend this guy! I have never enjoyed the gym as much as I do now. My sessions with Shawn are fun and we laugh and train hard (mostly me). I also put effort into my strength building outside our regular PT which is a result of an interesting and stimulating individually tailored training program (and believe me, this has never happened before). With Shawn as my PT, I got stronger and healthier. Due to that, I was even able to follow my passion of playing badminton again as his strengthening exercises helped me recover from a severe back injury. Keep it up! " Melanie P - Client, June 2017. #intrepidstrength