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Rising Fun Training

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25.01.2022 Oops I missed yesterday’s ‘international dance day’ (is it new?? Lol) So here’s a 2 min video compiling random shots of me dancing in Japan, Perth and France. If there was only one ‘exercise’ I could do, dancing will always be the one! ... It is expressing joy, sharing it with people, improving coordination and proprioception, balance, musicality and rythm, and of course a great aerobic activity that is sooo enjoyable it doesn’t feel like a ‘workout’, and it can truly be one! Singing and Dancing for life, any time, anywhere, always and forever! Featuring Timmy Hugs and the Vera Waackers, Koyuki (Soul Waack teacher) bboy Kei’s voice and more! #locking #waacking #streetdance #poledance #dancedancerevolution

24.01.2022 Here is my version of that meme of the little girl dancing at each step towards her next snack to earn it What’s yours? Be creative! ... Ps: look at all this place I made for online coaching and more at home training, moving and dancing! :)

24.01.2022 Happy new week!! I just found this little #waackingdance video on YouTube and tried to do the choreo myself at home between classes... it’s pretty fast (although this is an accelerated video to make it under 30sec), wasn’t easy and not perfect yet but I’ll get there ;) Here is the link:... https://youtu.be/P3EgWidZthc #dance #happynewweek #monday #waack #waacking #punking #voguing #dancing #danceathome #shortchoreo

22.01.2022 Yoohoo long time no (proper) post! A lot actually has happened during and after lock down and I am now proudly and mainly working in a new facility called ‘JSA’, more like a sports center with an amazing team and members! I also unfortunately had to stop my membership with my beloved Aspen Coaching but I will certainly be back someday (soon) and am still mind blown by my own progress thanks to them since March.... I stopped working in a gym (Bailey Fitness) where I was coaching for 2 years and a half, the one that hired me as a fresh PT in January 2018! And I also greatly reduced my early morning sessions at JETTS Aveley, because I had been heavily sleep deprived with all the ‘post lockdown’ coming back of work, college and Lyra/pole training! Yeah, massage college is back on campus, studying aromatherapy and lymphatic drainage this term, so passionating!! I made my first blend this morning, an apricot oil based mix of 3 lovely essential oils (precious sandalwood, lemongrass and grapefruit). It is divine!!! Will be using it on clients this Friday, how exciting!! Also I am back at Ninja Academy after a year and a half break, and I have been trying to get my ninja skills back, climbing, lache, swinging, hanging, kipping.. this is my ‘fun’ ME time every Friday, with the ninja girls and it has been a blessing for the past month to do something else than working and ‘training’ (it is still training I guess, but in a mocking/monkeying around way lol). One of Perth best huge playgrounds for sure! I have also started coaching pole dance on my brand new stage pole, so much fun each Saturday when the weather allows it, as it’s outdoors! And reorganising my schedule gave me extra time off when I can actually socialise (started catching up with old friends!), play video games and rest properly! Just living life, finally!! Oh yes if you’ve missed one of my recent Instagram post, I also have been following a lower body program (the ‘butt camp’ by then sculpted vegan’ to get some muscle in those hammies and glutes, my quads being so strong I have always had a bit of an under active lower posterior chain and well, I am half way through and this has been working so far, my butt has lifted and my legs got some definition back! Only 4 weeks in and 4 weeks from the end but really feeling toned, strong and fabulous! I am BACK!!!

20.01.2022 I am feeling so lucky in this confinement and I hope I am not the only one feeling this way. Thank you to all the gyms and individuals trusting me as a coach. I’ve ended up with a busy schedule doing what I love the most, and I couldn’t be happier to see body weight training expanding as much as it has been these days. ... This has truly been a blessing in disguise. Plus for those who are not completely confined and who have only a small place like me, going outdoors to move and get VitD has become vital and a good habit to take anyway. But also, confinement means all these positive things: - You never had time to workout, move, stretch? Well now you do. - You never had time to take care of your house? Now that you have to stay there, yes you do. And you’d better do, since you don’t want to spend most of your time in mess and dirt. - You never had time to cook? Well now it’s either you do, or live on takeaways, since you can’t eat out. Just. Cook! - You never had time to meditate. Guess what? Now is the best time. - You’ve always wanted to start crafting, learning a new language, dancing, a YouTube channel, or whatever your dreamed hobby was, finishing or realising an old project, now you can finally get into it! - You don’t have to (or you are not allowed to) DRIVE as much. So much time saved for better things! This has been what I feel the happiest about. Less rush, less stress, less pollution... less petrol to pay (plus it’s so cheap now!) TIME! (Unless you’re an Uber Eat driver. You must be so busy right now... Also big thoughts to all the healthcare workers and all other essential workers, as well as all the parents having to work from home while taking care of home school-ing and all that. For you guys it is more like the opposite... ) Now here comes some extra tips: - to protect social distancing, you HAVE to take the stairs if somebody else is in the elevator... YES DO IT. - to avoid playing games all day or napping too much, create a schedule of how you’d like to spend your days. Put a bit of everything (training, chores, gaming, working...) and don’t stay locked in the same position for too long. - for smart watch owners, water and moving time reminders are not there for nothing. Listen to your watch and smash your goals! - STRETCH, STRETCH STRETCH! Come on, no excuse now I am a bit late posting all this now that it seems that most countries are starting to see the end of this, but it is the exact reason why I wanted to post. Wether life goes back to how it was before or not, this confinement will have taught us things that we want to remember! Our ability to adapt quickly The importance of {whatever it is to you} Appreciation. Self or to others. For what we have now but also what we used to have. Much love x PS: here is one of the best things that have happened to me thanks to the extra time at home. Finally being able to French braid my own hair. Yeah!

19.01.2022 LEG-PUSH-PULL Yo everybody, long time no post! So 3 years ago when I studied ‘fitness’ to become a qualified PT, my trainers at FIT COLLEGE couldn’t emphasise enough on this magic ‘leg, push, pull’ formula. ... I still use it for my own training and some of my classes and clients, whether the session involves weights or not, at the gym or in the park... It is a great way to make sure you work all muscle groups in one session. Legs can be anything from deadlift to squats, lunges, pistols, etc etc Push are the exercises that will use your upper body (mainly) anterior muscles such as the pecs, anterior deltoids + triceps (best examples are push-ups, bench press, shoulder press...) Pull will be mainly back and biceps muscles (rows, pull-ups, bicep curls as a finisher...) You can then pick from 1 to several exercises for each category and perform them in sets or supersets (leg-leg-leg, push-push-push, pull-pull-pull or leg/push/pull, leg/push/pull, leg/push/pull etc) Sorry, this is a very simplified explaination but: 1) most of you will already know 2) the rest of you won’t care 3) I have to go to my next session soon So here is a little video to show you my leg/push/pull workout of the day. I usually do supersets to save time, but today I had time so I did legs first then push then pulls, and added some finishers (not in the video) for my glutes as part of my program... my 8 week program that finishes this Sunday, thank god!!!! Legs: squats 4x12 I pushed myself to lift 80kg for the last set (broke in 2 sets of 5), weight I could lift back in those same days when I was studying to become a PT, since most days we had to train each other at the gym for practice. Outside of this period of my life, I haven’t really used weights for training since my passion is more around calisthenics (body weight..) and am also more passionate about upper body than lower... But hey, I appreciate the benefits, it’s challenging and progress is much more easily measurable with numbers. I love the pump my heart feels when I lift heavy (ish). Push: handstand push-ups variations 4x10 (pike, elevated single leg pike and wall-assisted partial-range handstand push-ups.) Pull: various grip pull-ups 3x7 (I did a set of neutral grip, a set of chin-ups grip and 2x3 +1 wide grip pull-ups... those last ones are way harder, and I know I shouldn’t keep them for the last set lol) I actually really enjoyed it today, and set some new old goals to fulfil by the end of the year, such as: - perform a full handstand push-up eccentric (head to floor) by the end of the year, - perform 3x10 pull-ups (no matter what grip), and - squat 100kgx5reps. Well well well this is a bit uncommon of me to write such a post, but I hope it will inspire some of you, motivate some others, or just entertain you somehow. Love

19.01.2022 It's the 3rd week I am stuck at home in front of my computer on Monday and Tuesday for hours because College went online for term 2. On those 2 first weekdays, I have experienced a lot of pain from this posture and lack of activity compared to what I am used to. So the blessing in disguise is that I feel closer to the people who call me for exercise and massage because they have a desk job. Now, regardless whether you have been getting massages or training or not, you canno...t let your job or studies posture and gestures damage your body and well being like it does on a daily basis. You have to actively think about stretching breaks and moving all along the day, how to fix your posture and movements by yourself before the pain hits. It is better doing a little bit but often than nothing at all and then smash 1 hour hard training or stretches or getting a massage. I did my workout and stretches this morning but from today on I will try harder to limit the damages sitting in front of a computer has been doing to me, as the day goes by to avoid the evening headaches and muscle tension. Like every coach or massage therapist, I always educate my clients on what stretches, exercises (or just postural tips) would benefit them depending on their weak/tight muscles and their everyday activity and posture. Today I just want to go through the "double chin" one. As whatever humans are doing nowadays, their head comes forward. So to counter-effect (or rebalance) this traumatising (long term) effect on the cervical spine, you can tuck your chin in and push the back of your head backward. The double chin doesn't look good, and you are not supposed to look like that naturally (it might actually feel very unnatural and uncomfortable if you are not used to it) but your natural curve at the neck level is supposed to be somewhere in between the "too much forward" and "double chin stretch" position. If you are an over 30 desk worker, and had an x-ray done recently, chances are that your cervical natural curve has already flattened* (too much texting, PC work, gaming), you can verify. This is not irreversible. Or at least, YOU CAN PREVENT IT from getting worse by doing this little "stretch" (which is actually a strengthening drill) as often as you remember to. If you're on a zoom meeting and you are too worried about your image to do it, just turn off camera for 30sec :P Remember that whatever you are doing, holding your breath can make any tension worse or create new ones, so breathe! You're very welcome. *Go have a look at this physio article to get the picture and further reading if you had not enough: https://rehabcorp.com.au/text-neck-can-texting-flatten-you/

18.01.2022 What a lovely weather here in Perth! I won’t let this isolation thing turn me into Snow White! Whether I’ll still have any body fat left by the end of it though, is another question... Ok so let me bring your attention on single leg and single arm exercises. Why do you think your coach makes you do these instead of just focusing on squats and pushups??? ... Sure they are great and functional, change things up, improve coordination... But guys let me stay in the abs theme!! Nothing much is better for your core than unilateral exercises! Your body has to readjust to find balance or stability, and most of the time, that simple fact will fire your obliques Try single leg squats (pistol, shrimp, curtsy lunges, dragon tale...), single arm rings/trx rows, single arm push-up (progression) or if you wanna try some animal walking such as bear crawls and lizard walks, they are simply the best to make you go through this challenging single limb movements!!! Here are some screenshot of my hour doing strength training today (and I never skip stretching) Have a wonderful day and keep moving!!

17.01.2022 Happy Friday everybody! I started doing front squats recently (I force myself to do 2 weekly leg days to keep distracted from over using my arms), and this exercise really makes me feel a great CORE engagement, much better than a lot of other compound exercises. So yesterday I did a bit of research, and I found a GREAT article about the difference between back and front squats, the "pros & cons" if you want to see it this way.... I am team FRONT squat!! I never really had lower back issues when I used to back squat frequently, but recently, unfortunately every time I go slightly heavy, I feel my lower back. This article explains pretty well why this can happen. If you are a "newB" at moving your body and don't understand why squats are such a big deal in most training sessions (weather you've started to join a bootcamp, hired a PT, doing fitness classes or looking at what people do at the gym), I also recommend you have a read through. https://outlift.com/front-squat-hypertrophy-guide/ Thank you OUTLIFT.COM!

15.01.2022 I love our memes culture generation... Sorry about all the people and businesses impacted by this stuck ship in Suez Canal though.

13.01.2022 Happy Friday! Sharing with you my today’s delicious brekkie with a relatively good macro balance, although a bit dairy heavy (if you’re vegan, do not read!!!) Homemade French Toast:... - Wholegrain seeds sourdough soaked all night in: - whole milk + egg + one table spoon of condensed milk - fried in butter this morning - topped with cottage cheese, raspberries and (truffle!)honey :) -> replace whole milk with any other milk you want and raspberries with your favourite fruit(s) Less than 500cal, super yummy and pretty feeling without being unhealthy

12.01.2022 Hey don’t know what dessert to make for Mother’s Day dinner?? Just made this one, tasted and approved (by myself)!! It’s quick and easy, just needs to stay 4hours in the fridge but eatable after only 1 (so I found :p) Raspberry cheesecake - the base is just any biscuits crumbled with butter... - the topping is any fresh cheese or cream or both (I just used smooth ricotta) sweetened with whatever you like: stevia, fine sugar, condensed milk, maple syrup ... (I used 1 table spoon of condensed milk, 2 melted white chocolate bars, and about 2 table spoon of powder sugar). - add fruits for taste and colour! (I used raspberries because as you must know by now it’s my favourite.) If you have gelatine it’s better, just add it in the cream (after dissolving it in hot water) for it to solidify and then have this perfect cheesecake texture! Also as you can see in the comment picture I am not the queen of presentation (taste is all matters to me!) but I am sure you will present it way better than me by lining up the fruits in a beautiful shape or adding some deco!) Happy Mother’s Day Ps: don’t hesitate to put some good music and dance to burn it out faster ;)

09.01.2022 Melissa’s flexibility and balance improved so much since my first ‘sports yoga’ class at Gladiator Wrestling in July 2019. Her pregnant belly is not even interfering with her solid balance skills!! I love coaching stretches to those Gladiator wrestlers every Saturday afternoon and see their progress!

09.01.2022 I must say one of the positive aspects of this pandemic is that people who were dependent on weight lifting rediscover and start appreciating body weight training. Calisthenics, gymnastics, running, even dancing... as long as you have your body, there are thousands of things you can do to keep moving, build muscle and strength, or simply stay healthy. In Perth, gyms are closed since Monday afternoon but we are not confined yet, so today I went to get my vit D (not the best S...unshine we’ve had...) and my usual training done at cottesloe beach. Back home I trained my brother (who is confined in France) by FaceTime for 1 hour. Who is next?? Please everyone, now more than any time, it’s your chance to get better at (at least 1) body weight skill! After quarantine we are gonna discover everyone’s hidden talent! And if you’re feeling lazy, at the very minimum, stretch everyday!! Ps: pictures below - bar chin-ups - handstands - rings L-sit to shoulder stand - skin the cat with back and front tuck lever hold (rings) - rings muscle up attempts - pushups and lizard walk I also did ape walks, pancake stretches and went for a swim... legs tomorrow lol

07.01.2022 Aerobic dancing in front of a screen is so 80s!!! I tried it for the first time during my lunch break: a NON STOP 35min class mixing legs and arms aerobic with latin dance inspired moves and I had to take a break after 30min because I couldn't move anymore!!! Even if I knew I had just 5 more minutes to finish it! Those 5 last minutes after my break are not in this accelerated video, it turned out to be much slower moves with a lot of figure 8 and stretches to cool down (if I... had known I would have pushed through!) I ended up soooo sweaty and tired but feeling good that"s for sure! Dancers abs are definitely not a myth: hip movement and control requires a very good abs activation, and the cardiovascular activity that dancing is will help melting your layer of fat covering those abs. Just don't eat a fat burger after that (if you’re doing it to lose fat)

06.01.2022 When the blocks of chocolate you eat finally start to show on your tummy, the expression ‘you are what you eat’ finally starts making sense. #whittakers #coconutchocolate #bestchocolate #6packabs #tokyo6packqueen #risingfuntraining #youarewhatyoueat #tablettesdechocolat #frenchinperth

05.01.2022 Dear 125 followers on this page, thank you for supporting my business and following my journey as a personal trainer, group coach and massage therapist in Perth. Quite a lot has been happening in the past couple of months (started new jobs, injured my back, got an ‘oura’ ring, had my first ‘float tank’ experience as well as hot stone massage...) and I learned so much in the process! I would love to keep updating this page by sharing bits and pieces of information, feelings, ...Continue reading

04.01.2022 So you want a 6 pack? Mine arrived this morning. It comes and goes actually. If I flex, it’s kinda always been there, but showing off by itself is only when I have a low body fat percentage, which means when I control a bit how I eat, and add aerobic/cardio activity in my days (which is really at everyone’s reach.) 1. Calories and proteins (skip if you know the story)...Continue reading

03.01.2022 Happy second half of 2021! Alright whoever needs to read this: it is never too late to start fresh again! (Bla-bla-bla) Let’s just tighten it a notch: ... if you don’t start today (whatever it is you said you’d do better this year), you’d have NOT done it more than half of the year. So yeah, tomorrow is too late Please read in between the lines, I’m talking healthier nutrition (even if it’s just drinking more water start with measuring your intake until it’s a HABIT for you to drink enough- water!), more active lifestyle (we are allowed to one hour of outdoors exercise here in Perth lockdown USE IT, for BIP sake!). Just do it. Like my simself.

02.01.2022 Next week Monday, Wednesday 11am to 1pm and Friday 2pm to 4pm (Perth time) still available for online or outdoors coaching. Message me for info or booking

01.01.2022 What a beginning of 2021 it has been! Long post ahead, as always First of all, the ‘no post here for a month’ was due to the fact I participated for the first time as a producer and performer at Fringe World Festival 2021. Our 2 people show was called ‘Johnno McDonno Falls in Love with Super Marie’ and it was so much fun!!! ...Continue reading

01.01.2022 I was nervous but I did it, first proper strength session of the year!! I haven’t thrown any muscle up nor front-back levers progressions, nor handstands or floor L-sits but I keep all this for Wednesday... gotta pace myself to avoid injuries before the Fringe show! 1 good month (+) break it had been (as I was sick before the holidays, then holidays, then just Fringe prep) so I still have been working on my Fringe pole/Lyra acts, not a complete rest for my arms but still... ...arm muscles are shaking now!!! Is taking a month break ok if you have specific goals? In my opinion it is, because you might be overworking your muscles on a regular basis and letting them repair is key to progres and to avoid injury. As long as it is not 1 month on, 1 month off the entire year For me I have noticed taking such a long break has been happening at least twice a year since I have started training in August 2016, and still, I am much stronger and my skills are improving too. Body memory is a great thing, and muscle overuse is the one you are trying to avoid! So if sometimes life gets you to stop, don’t stress about it, you’ll come back stronger, just don’t give up when you start noticing a loss of strength or skill; believe in yourself, if you did it before you can always do it again.