Sean Intervalo Fitness | Sport & fitness instruction

Sean Intervalo Fitness

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23.01.2022 Friday’s with TeamValo . What a day! You better believe I cracked open a cold one and jumped straight into the pool after my last appointment for the week . People wonder how I continue to manage to get through these massive days, almost 9 years later, with the same passion...... . It’s the smiles on each and every single one of my clients’ faces after they leave. It’s knowing that I’m making their days better. It’s knowing that I’m enabling them to achieve what was once deemed impossible. . Seeing my clients continuously grow and improve physically and mentally is what gets me up at 4.30am in the morning. It’s what makes me more than happy to finish later than the average Joe. It’s what keeps me motivated to go above and beyond for my business and my clients, and it’s why almost 9 years later, I’m still doing what I’m doing . Thanks TeamValo for another wicked week See more

22.01.2022 Training is nothing but a series of arguments between the part of your brain that wants to stop and the part of your brain that wants to keep going . These are examples of the things that go through my mind whilst I’m doing this stair workout and how I channel these thoughts to work for me: . My lungs are burning You’re lucky you’re alive and you can breath, keep going!... . My legs are getting tired You’re lucky you’ve got legs and you can walk, keep moving! . Gees I’m f**ked You’ve got this, just one step at a time, you’ll be done before you know it! . BLAH BLAH BLAH... . It’s literally a psychological warfare . Real talk - working out, particularly at a high intensity ain’t ever going to be easy The key is to get your mind to work FOR YOU, not against you. . Focus on getting comfortable feeling uncomfortable . Current stair workout - wearing a 20kg weighted vest, 10 laps of stairs completing 10 push-ups after each lap. . Managed to beat last weeks time by just over 2 minutes! These stairs are never getting easier because the fitter I’m getting, the harder I’m working! See more

22.01.2022 Another milestone achieved with my partner in crime

21.01.2022 Comfort zones were breached this morning

21.01.2022 What’s your PURPOSE to exercise? . These days for myself, I exercise to alleviate stress, optimise my physical and mental health, and to remain functional for the years to come . There’s no better feeling than training and feeling that little bit stronger/fitter each week, knowing that you’re a better version of yourself ... . There’s no better feeling than knowing that you’re not taking your ONLY body for granted . There’s no better feeling than knowing you’re not only doing this for you, but you’re doing this so you can feel your best when you’re a parent/grandparent See more

20.01.2022 Tuesday’s with my 1-on-1 clients! . TEAMVALO GETTING IT DONE!

19.01.2022 Over the years, the Tabata training method is something that I have implemented numerous times into client’s training programs and group fitness classes. I use this training method when I wish to maximise on workout intensity when my clients are time conscious. . Tabata is a style of HIIT training (High Intensity Interval Training) that was developed back in 1996 by Japanese scientist, Izumi Tabata. He wanted to create a training style that was effective at maximising calorie... expenditure and oxygen consumption in minimal time. . The training method is broken down into 4 different segments, each comprising of 4 different exercises. After efficiently warming up, you perform each exercise at maximal intensity for a duration of 20 seconds, having 10 seconds of rest between each completed set. You go on to complete 2 rounds of each segment, having 1 minute of rest after a segment is complete before you go on to the following segments. A Tabata workout comprises of a total of 16 working sets and when performed at the 20:10 work/rest ratio, is 20 minutes in duration. This is perfect for those who are stuck for time - who doesn’t have 20 minutes to spare? . The total energy expenditure of a 20 minute Tabata workout can range from 240cals to 360cals! This is effective for people who are time conscious and want to maximise calorie expenditure when training times are lessened. . Taking into consideration that the exercises performed in the workouts can be bodyweight only, the Tabata training method would be a useful training method that people at home with no equipment could implement to help achieve their weight loss and cardiovascular improvement goals. This in turn is a great training method for people to use at the present time where gyms are closed due to COVID-19. See more

17.01.2022 As soon as I stopped caring about being ‘lean and aesthetic’ 24/7, my quality of life and self-esteem dramatically improved . Performing the beep test last week for the first time since high school sent my motivation to another level! After seeing how unfit I am compared to how I was during my peak in high school, my boy @itszeus__ and I put together one intense AF workout program . I was hard fit and athletic in school with zero evidence based research/knowledge applied,... purely determination, heart and hard work. . Let’s see what I can evolve into with the same mindset AND my current knowledge . Current workout split: Upper Body Strength/Lower Body Strength/Upper Body Functional/Lower Body Functional/MMA See more

17.01.2022 Friday’s with TeamValo Shout-out to all my 1-on-1 and online clients for another incredible week

16.01.2022 Embracing the struggle training in this heat I had 2 options - keep my goals in mind and get my workout done despite all the excuses in my head telling me otherwise PLUS the fact that it is hot AF, OR skip it and crawl my ass right back into my comfort zone and relax in the pool instead. . However I performed both I sacrificed just 30 minutes of my day to get a workout in that I most certainly didn’t regret and I feel good for, then rewarded myself by jumping straight int...o the pool to chill TF out . At the end of the day if all comes down to YOUR perspective. . I’m not a self-help guru, but I’ve been in this game long enough to know how to be more appreciative of fitness. . And it starts with focusing LESS on what you’re sacrificing and MORE on what you’re gaining. . When you choose to exercise and eat healthy, you’re sacrificing short-term pleasure. . But that’s only temporary . What you gain from those choices health, confidence, and control are going to benefit you for the rest of your life! . You can think of exercise and healthy eating as being distressing, unenjoyable and restrictive. . Or you can think of exercise and healthy eating as being comforting, empowering and liberating. . Either way, it’s YOUR choice

16.01.2022 Do what you love and you’ll never have to work a day in your life . TeamValo putting in the work today from dusk til dawn . Except I forgot to get a clip of @janinegurney this morning at 5am Still half asleep at that time I guess ... . Shout-out to my online clients today also! Check-in city baby! LEGGO! See more

14.01.2022 As a business owner, coaching an abundance of clients both in person and online can be very mentally taxing. If you think being a trainer is an easy job then you’ve got it completely wrong! (Maybe if you look at those trainers that put zero effort into their business) . This is what my life currently consists of .... Training 10-12 people per day (getting up at crazy hours of the morning, finishing late) . Coaching tens of online clients . Studying . Doing all the behind the scenes tasks for my business (programming, client check-in evaluations, social media, content development etc). . Something I personally need to work on time and time again is achieving a healthy work/life balance so I don’t burn myself out, and so I can still live my life to the fullest . This past weekend was definitely needed! First time away in months, turned my phone on do-not-disturb and literally CHILLED TF OUT . Something I’ve learned is that life can be absolutely overwhelming at times, so it’s crucial that you learn how to optimise your sleep and stress and overall lifestyle so that you aren’t finding yourself burned out

12.01.2022 Personal growth . There are 2 years between these two photos... . The photo on the left was back when my life was all about having a good physique. Counting calories and macros meticulously. Training 5-6 days per week. Wouldn’t share my food Having to get a selfie or photo taken of me after a sesh where I was pumped af, or when there was sick scenery (just look at my old Instagram @seanintervalo ) Would only train in a singlet if I was feeling dry/full. Caring a...bout how many followers I had and how many likes I would get. Feeling guilty and punishing myself if I was to come off track. WHAT A F**KING TIME! . The photo on the right is me now. In the past 2 years I’ve slowly faded away from the whole bodybuilding scene. Bodybuilding was my life for almost 9 years, so this transition certainly hasn’t been easy. When I first attempted to reduce my focus on my physical appearance I felt as though I wasn’t looking after myself. Going from training 5-6 days in the gym to 3-4 days, and being far more relaxed with my nutrition literally felt as though I was just letting myself go. . It took me several months to accept that NO, it’s not me just letting myself go or not looking after myself, it’s simply me putting more care into my mental health and actually being genuinely happy in myself . I feel as though there are a lot of people out there who are still stuck in that same rut, unable to see that there is more to life then being aesthetic. There’s more to life than looking good. The amount of stress we put on ourselves and the amount we impede our self confidence and self esteem just to look good is just ridiculous . Right now I’m happy being that little bit fluffier, I’m happy not being full and muscular, I’m happy not being shredded, I’m happy sharing my food (@smcleaver ) - I’m just happy being able to see that there’s much more to life!

12.01.2022 What a massive day of PT sessions, check-ins and consultations to finish off the week! . TeamValo putting in the work!

12.01.2022 Why the PROCESS IS THE GOAL...(posted in my private coaching page) . I came across an an interesting statistic whilst going through my Facebook feed just before stating that an upwards of 70% of lottery winners will end up broke within five years . I saw this and I thought of another 'Valo Analogy' ... . Well, the biggest reason is this: . . . Let's imagine for a second that one day a magic genie appears out of nowhere and says, "Hey, I'm going to grant you your wish of having the body of your dreams." . And then the next day you wake up and the genie has given you the body you always wanted. . But as the days turn into weeks, and as the weeks turn into months you notice something odd happening: you're slowly reverting back to your former self. . "What the heck is going on?" . Next thing you know the genie reappears and explains that 'You never learned how to maintain your new body so, well, you're losing it.' . Just like the lottery winners got the goal without the process, in my little story you got the body without the process. . Just like the lottery winners never learned how to save, invest, and manage their money, you never learned the things required to maintain your new physique. . Which is why the process is far more important than the end goal because it's not about getting the body you want but the person you become. . And that's the contradiction of goals: to get to the goal you have to first become the person who's already achieved the goal. . Because you don't get the abs and become the person who has abs.. . You have to firstly become the person who has the abs and then you'll have abs. . FOCUS ON THE PROCESS, NOT THE END GOAL because the PROCESS IS THE GOAL. . @jameslandro during our session yesterday, trusting the process and working hard towards his goals! See more

11.01.2022 BODY IMAGE a person’s perception of the aesthetics or sexual attractiveness of their own body. It involves how a person sees themselves, compared to the standards of society. . We’ve all had some sort of body image issue in the past, or some might even still be struggling with some - that’s only normal! . All of you who have been following my journey for quite some time now would have seen the changes I’ve made both mentally and physically in the past 2 or so years. To sum... it up I was looking good on the outside, but DEAD in the inside. Now I’m not referring to my physical health...I’m referring to my MENTAL HEALTH. . I won’t go into too much in depth about that as I’ve posted about it numerous times in the past, however what I do want to do is raise awareness about how important it is to look after your mental health, particularly if you are someone who is trying to improve their body image. There are too many people out there in this gym scene caught up about their body image that they hinder their self-esteem, self-confidence and overall quality of life, and I was one of those people for as long as I could remember. . Stop focusing on just improving yourself physically. START focusing on improving yourself mentally and the whole process/journey will be a lot more enjoyable and sustainable . Because life’s too damn short . The photo of me on the left was from 2 years ago - caught up wanting to be super lean 24/7, enduring a unhealthy relationship with food, constantly feeling/thinking guilty, and ultimately jeopardising my quality of life for my appearance. The photo of me on the right is now - quality of life is my number 1 priority See more

11.01.2022 Testing out some of the new equipment here at @two.trainers Private Training Studio . Brand new Bulgarian Sandbags, Sliders, Boxing Bags & MORE! . Finished off a massive day with my team, leading by example and putting in the mother fkn work! ... . Literally felt like vomiting after that workout See more

10.01.2022 5 x 5 minute rounds of sparring to finish off the week

09.01.2022 Thursday’s with TeamValo 1-on-1 clients

08.01.2022 I remember when I was about 14 years old I would do skipping almost every single day. I had this rule where if I made a mistake I’d have to start all over again. Back then I was super fit and would aim for 500 skips non-stop If I got to say 450 skips and then stuff up, I’d literally start again . I’m no where near as fit as I was back in those days so this morning, 100 skips without making a mistake was my goal And I did it, as recorded here . To stay focused, you need to remain disciplined

06.01.2022 In my opinion the most important aspect for achieving sustainable results that is overlooked are the psychological factors. Truth be told, nothing is going to work for you unless your head is in the right space. Being aware and mindful of your behavioural changes and developing the necessary habits effectively is crucial for long term adherence. By now you must all know that in order to lose body fat all you need to do is adhere to a calorie deficit, amongst everything else (...e.g step count, progressive overload, optimising sleep/stress). . BUT WHY IS IT STILL SO HARD TO ACHIEVE RESULTS?! . Because of the need to CHANGE. . You might be someone who has never counted a calorie in their life, now all of a sudden you’re told to count calories and hit your macros religiously? Or someone who sits down all day long, now all of a sudden you’re told to get up and walk 10000 steps/day? Or someone who gets no more than 5 hours of horrible sleep each night, now all of a sudden you’re being told you need to aim for 7-8 hours of optimal sleep? . Through my experience of working with hundreds of people who have been told these things in the past, the main reason why forming these habits are difficult is because they’re not educated WHY . When you look at this STAGES OF CHANGE MODEL people don’t achieve long term results because they’re stuck in the action stage. . A person’s willingness to take action is made up of a mix of their belief that they can do it (they have time, resources, ability), and that the result is one they desire. . During the action stage a person can be influenced and encouraged to move forward to the next stage (termination), or discouraged and moved backward (relapse). . Without proper guidance and education you will find yourself like a yo-yo, constantly relapsing, progressing and regressing through these stages multiple times during your life. . For successful behavioural change you need to encompass DESIRE (want to do it, will put in the effort, have made it a priority), KNOWLEDGE (know what to do, when, where, how) & SKILLS (can do it properly/effectively). See more

06.01.2022 What a day with TeamValo to end the week

05.01.2022 First MMA class in the books! Learning the art of Brazilian Jiu Jitsu Cannot wait to learn more!

05.01.2022 Weekend birthday celebrations for @smcleaver . Real talk . When you look back at your life, there is a very strong possibility that the moments you remember most will not involve logging food or completing a training session.... . Despite overall adherence to both being important in that they can you happiness, comfort and confidence, some moments arrive on very few occasions. . Being present with the ones you love during long weekends like these, may include eating more food than usual, foregoing exercise and getting drunk, all to the temporary detriment to your fitness goals, but not to the moments you will cherish most when you recall the meaningful events in your life. . When you’re 80 years old you’ll remember these special times you spend with friends and loved ones who may at that time be no longer here - which included significant surpassing of your calorie target that day. . Adherence to your fitness goal is important. But sacrificing optimal progress for a couple of days in order to create memories that mean more is more important. . Because progress can wait. And because more meaningful moments cannot See more

05.01.2022 THE FIX . If you’re someone who is wanting to get stronger, improve your body composition or generally increase your performance in the gym: . SET YOUR GOALS ... . Start out by focusing on your choice of key exercises such as squats, deadlifts, overhead press and bench press. . Choose a variation that suits you (e.g. barbell squat or goblet squat, conventional deadlift or sumo deadlift, barbell bench press or dumbbell bench press, standing barbell overhead press or seated dumbbell shoulder press) . Learn how to execute the exercises with proper form - quality over quantity! . Effectively structure the exercises into a workout program amongst other exercises that you enjoy, suited to YOUR goals, and perform them consistently for no less than 6-8 weeks, achieving progressive overload in a sustainable manner so that your body can adapt efficiently. . Make sure your nutrition, sleep, stress and overall lifestyle is OPTIMISED to suit YOU . Stay accountable by taking frequent progress photos, logging your weight/measurements and being MINDFUL of how you FEEL. . Once you’ve done this consistently for at least 6-8 weeks THEN you can/should change up your routine. . THAT’S WHERE THE MAGIC HAPPENS . Ditch the fads, stop wasting your TIME, MONEY and EFFORT on the shiny new objects. Don’t just do things because other people are doing them. EDUCATE YOURSELF by learning about the fundamentals of training, nutrition and lifestyle. Or invest in an accredited fitness professional to do all the scientific work for you, educate you, support you, motivate you, and keep you accountable! See more

04.01.2022 40 minute AMRAP to kick off my week of training . 1 15 Push-ups 2 20 Alternating Turning Kicks 3 15 Hanging Inverted Rows... 4 20 Alternating Bulgarian Sandbag Spins 5 10 Landmine Shoulder Press . All performed wearing a 20kg weighted vest . I aimed to keep the intensity up whilst keeping my rest periods to a minimal, in order to keep my heart rate consistently above 150BPM See more

03.01.2022 Now you look at these photos and you might think holy shit, you’ve lost a tonne of size or Jesus what happened? You used to be so lean . Well yes, that’s just stating the obvious . Even though my physical attributes have decreased over the past couple of years, my mental attributes have had the ability to thrive. After several years of putting so much care and effort into what I look like and constantly caring about what people would think of me, it certainly detrime...nted my mental health and overall way of life. . Let me put this into perspective with some examples of how my mindset was back when being shredded and muscular was life . I would live my life on social media, constantly thinking about what I could post to my profile/story, thinking what would be a sick background for a shirtless photo, looking for that epic lighting, thinking about what photo I could upload on the daily and what motivational caption would suit. . I would post my entire life on my instagram stories - what I was doing on the weekend, what I was eating, random shit that I would buy. I was so caught up on building this highlight reel for the wrong reasons. . I would be self conscious when I trained at the gym, caring about what I looked like and how I performed - was I pumped enough, am I looking vascular and full or flat?. Shit, I can’t be lifting that light weight with all these people around. . F**KING CRAZY RIGHT?! Well that was my mindset when I was known as the person who’s always super shredded and aesthetic af. . Anyways, fast forward to now and I’ve never felt better mentally and physically. I’ve managed to leave that ridiculous mindset and lifestyle behind and since then have thrived as a person. I have no regrets whatsoever as life is all about learning and striving to become a better YOU . And why do I keep posting about this? Because I don’t wish this type of mindset upon any body else. Life’s too short See more