NatBakker.personaltraining | Sport & fitness instruction

NatBakker.personaltraining

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24.01.2022 Fundraising for the people of Pakistan to help them get cleaner sources of water. Will be aiming to reach $5000 by the end of March 2021. I plan on running 100km by summiting and running to all 6 of the Sterling Range Mountains in 24hours. ... Feel free to donate on the link below. Throughout Pakistan there are roughly 53,00 yearly deaths of children under 5 due to waterborne diseases. This is due to downgrading water quality over the years, unsafe sewage schemes, Agriculture run-off and a fast increase in population. One of the few ways Pakistan can combat this rapidly growing problem, Is the creation of water filtration systems, shallow wells, boreholes and the education of sanitation practises and facilities. That’s why it’s great we can support Waterworks who have a project with Miracle School in Pakistan. Through our donations these organisations build and set up water tanks for enslaved brick-kiln communities. With both my parents living in Pakistan and myself visiting first hand in 2017, it’s great to support communities that I know really need it. Lets donate and make a change! https://waterworks.org.au/nat-bakker

19.01.2022 Amazing effort by all the girls in this mornings online group session! We kept the circuits all body weight focused for a total of 30 minutes, with little rest time in between. . If you’d like to learn more about the different services that are available to help with accountability and staying on track with your fitness goals, reach out via the email below and i’ll be happy to answer any questions you have! . .... . [email protected] See more

18.01.2022 Trail Running time! We’re at Bald Head, Albany. A rough 13km trail with close to 600meters in elevation. This one is a killer! The footage doesn’t do it much justice for how technical the trail really is but if you’re ever down that way definitely hit it up and see for yourself! - As I’m restricted to 1min vids on Instagram, i’ll also aim to put this into a longer video for Youtube with more talking etc, and will keep you posted on that. Enjoy.

17.01.2022 Short scene from todays upper body session. As i’ve been getting back into some strength training i’ve taken some time off hitting the crazy trails and just focusing on straight lifting and eating for the time being. Hope everyone’s transition back into their gym / fitness routine is going smoothly. *Meant to be sets of 6 but I don’t know how to count. That’s okay

17.01.2022 Calf Training As we wrap up another intense leg session, here’s a Calf Raise alternative i often use when i’m at a gym that doesn’t have that piece of equipment. I tend to feel this a lot better than most Calf Raise machines as well. The program below was one i’ve always enjoyed and felt good progress from which was created by Ben Pakulski (Pro Bodybuilder)... 1. Leg Press Calf Press 10 Sets, 10 Reps, 10 Second rest between each set. 2. Seated Calf Raise Set 1: 10 reps (20sec rest) Set 2: 20 reps (30sec rest) Set 3: 30 reps (40sec rest) Set 4: 40 reps (50sec rest) Set 5: 50 reps (Enjoy!) Remember to train them first and not leave them till your fatigued at the end of your leg session!

15.01.2022 Here’s a 20 minute workout that has been filmed from the start to finish so that you can follow along the entire time. No equipment required, just bodyweight exercises. This type of high intensity training is sure to make you work and feel the burn! Enjoy.

14.01.2022 Out for a Saturday trail run! I haven’t done any solid running in the past 5-6 weeks. I’ve been mainly focusing on strength training, so today I decided to see where my base line level of fitness was and to go deep into that pain cave once again. About 90% of it was sand and the rest pavement as you get closer to the lighthouse. Highly recommend the trails on the down south coast to walk or even run them yourself. Time to cal up!... @ Yallingup, Western Australia, Australia

13.01.2022 Here’s some trail running scenes along the Boronup Loop as my brother and I try to beat the record. Open Trails Margaret River have flagged a few courses throughout the Margaret River & Busselton region with a virtual leaderboard on the fitness app Strava. Go to their website and check out some of the courses if you’re in the area and challenge yourself. Trail running is good fun haha.

13.01.2022 Down south for the night and squeezed in a great sea side full body workout this afternoon. Head over to my instagram at - ‘natbakker.pt’ or click the link at the bottom of the page to see the exercises and program i pieced together! It had me hurting! Instagram Link https://www.instagram.com/p/CAhqQiOpE9e/

12.01.2022 Making sure we got our steps in for the day. 65k’s of torture, adding an hour by going in the wrong direction, sunburn and soon to be black toe nails. Walpole to Peaceful Bay

12.01.2022 The trails keep testing. Always a pleasure running with Nick!

12.01.2022 Today didn’t go as planned. Began vomiting a lot around the 50k mark and couldn’t stomach food or any fluids. stopped 8km short of the goal. Toolbrunup Mt Hassel Talyuberlup ... First training session with many to come, before we tackle all 6 in a few months. Cooler conditions will be a must.

10.01.2022 Quick 1min recap of the Bakker Brother 65km trail run from Walpole to Peaceful Bay that happened last weekend. Also includes our fail of getting lost for an hour & Nicks nice stack

09.01.2022 If you’re lacking for training ideas and still don’t have any equipment here’s a few exercises that are guaranteed to get you sweating! . . Circuit combination - 1. 30 seconds each exercise... 2. 60 seconds rest after all 5 exercises. 3. Repeat circuit x5 Enjoy!

09.01.2022 4 Quick tips to improve your walking lunge! Lunges are a great exercise that can help to improve the strength and growth of our legs. Targeting our main 3 muscle groups in the leg - the Quads, Hamstrings and Glutes, the lunge is a great all-round exercise to have on rotation in your program. I hope these tips help! Enjoy

09.01.2022 Last 60min run before next weeks big game day. Over the next week I’ll do a few light/low volume weight sessions, 3-4 cardio sessions (Spin bike or Elliptical) but nothing over 30min, and keep up the mobility stretching. If you’d still like to donate - the link is in my bio. Proceeds are going towards cleaner water supplies, water bores and wells in Pakistan. Thousands die each year just from not drinking clean water We’ve got it good here. ... #pakistan

07.01.2022 A Sunday shoutout to Shelby! This girl has worked extremely hard over the past couple of months and it’s been great watching her enthusiasm and commitment grow towards fitness and living a healthier lifestyle! Always showing up to sessions with a smile on her face and an eagerness to improve with every set and rep we do! Awesome work Shelby, keep it up!

07.01.2022 6 Inch Trail Comp. Throwing down with the bro. Great work to everyone out there today, that was tough!

07.01.2022 Todays full body sandbag workout! Pulled up to a local park around my area and whipped out a sandbag and got to work. Went for 4 sets each exercise, roughly 12-16 reps, with minimal rest.... Its been fun expanding my training and trying new things over the past few weeks. My routine with barbells/weights etc has stayed the same, i’ve just implemented this type of training on top to aid with trail running and being more functional all around. Enjoy the workout!

06.01.2022 Band-Only Leg Workout! If you’re limited in the equipment department but you’ve managed to acquire a resistance band of some sort, give this workout a go. You won’t necessarily be putting on a large amount of muscle with a band but it will definitely help with blood flow, staying flexible and keeping those joints loose.... 3-4 Sets each exercise | 15-20 reps | 30 second rest | Superset exercises to increase difficulty.

06.01.2022 Mmm clouds, what a view. Solid day hitting 4 peaks with runs in between. This was the last training run at the Stirling Ranges before the 100k in 3 weeks. Time to dial it in. Still fundraising for cleaner water supplies in Pakistan Link in bio if you’d like to contribute!

06.01.2022 Bay-side leg day. Had a heavy sandbag so it consisted of plenty of lunges, squats and bodyweight functional exercises. Hope everyone is adapting well with their training and keeping up the consistency!

06.01.2022 Here’s Tonje! Someone who’s always pushing through those tough sets and is ready for whatever is thrown at her next. She’s not one to enjoy a rest break either, always asking me if we can jump into the next set already! She balances a demanding job and is on her feet all day, but that doesn’t stop her from attending regular classes and getting in the necessary training sessions. Over the past few months of working together she has stayed very consistent with our training and on top of her diet, all the while welcoming a healthier lifestyle. Great work Tonje!

05.01.2022 Long trail run Sundays. Bag em up!

05.01.2022 Make sure you stick to your program, so when it comes to your goal deadline you’re confident in the work you put in.

05.01.2022 Bodyweight Exercises / No Equipment Here’s a few ideas for bodyweight exercises that can be done anywhere. You may find some quite easy and others slightly challenging, depending on your level of fitness.... 1: - Pick 3 exercises 2: - Do all 3 consecutively 3: - 20 Reps each 4: - Rest: 30-60seconds after all 3 5: - 4 Sets / Rounds 6: - Complete the remaining 3 exercises with the same guidelines The idea is just to encourage people to continue moving right now. Don’t let the current circumstances be an excuse to not do anything physical or active. - Feel free to share or tag your friends. Enjoy.

05.01.2022 Fantastic work from Gizelle over the past two months. She’s seen a nice gradual drop with her weight and measurements. Body Weight: 3.5kg Thighs: 4cm (each) Arms: 1.5cm (each) ... Waist: 4.2cm Under Chest: 3.6cm (1) - We created a calendar together with weekly/daily habits to tick off to help her stay accountable. (2) - Added a few weight training sessions into her week, on top of the many Zumba classes she already teaches. (3) - Began tracking her macros and calories each day, to help her stay within her calorie deficit. Gizelle has stayed focused and committed, even with some roadblocks presenting themselves along the way, she hasn’t used that as an excuse to not put in the work!

04.01.2022 Medicine Ball Workout! A great all round piece of equipment that has many uses. With the weight that you choose don’t pick anything too strenuous to begin with, focus on perfecting the form, then speed of the exercise before moving up in weight sizes. Complete 2-3 circuits ... Start with 3 exercises back-to-back in each circuit for 60 seconds each (or 30sec to begin) ,with 60 seconds rest then repeat. Add more exercises to your circuit or decrease the rest time is a good way to keep things challenging! Enjoy.

04.01.2022 Lat finisher for today’s Upper session, followed by 60min cardio, hip/ankle mobility work and Achilles stretching. Last weights session for the week. Tomorrow will be a 75min run, with Thurs/Fri being two carb up/easy cardio and mobility days to prep for a big training run this weekend. Lets go

01.01.2022 Came across a new Tricep exercise today .The bench was great for holding my body in position, assisting my form and found i got a better squeeze than doing the exercise standing up. Great finish to another solid Upper Body session! Enjoy your weekend.

01.01.2022 Hey everyone, here’s a clip from my latest instagram post where i’m going through my current leg workout which is based around using minimal/basic equipment. In this video i’m performing a similar exercise to that of the lying hamstring curl machine, except i’m using a band. I found it to be extremely effective and a great alternative. To view the rest of my leg workout and other exercises you can try yourself , head over to my Instagram page at : Natbakker.pt Keep training hard!

01.01.2022 I great Upper sesh this morning. Have wrapped up my program and happy with the final lifts. Nothing crazy but Squat: 132.5 x 2 Deadlift: 152.5 x 2 Bench: 112.5 x 1... All pb’s for myself which i’m happy with. The other lifts were all pb’s as well but didn’t go for any very low reps with them. Will post a nice bench fail next week. - I will now be getting back into trail running, with the goal of doing either another 25km in roughly 6 weeks or a 42km, but i’m leaning closer toward the death side of 42. Yes yes i will loose some size and strength but the trails are calling. Gym program will remain the same, cals will probably go even higher now. Yipee