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sahan__sena

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22.01.2022 Kinda wish I was taller #random #pullups #personaltrainer #pt #workout #outdoorworkout #outdoors #homeworkout #parkworkout #fitness #health #backday

21.01.2022 Meet Yuni - my first client. When Yuni reached out to me in the beginning of this year, she had already begun her weightloss journey. However, she found herself on a weightloss plateau finding it difficult to hit her goal weight. With some next level training and the right amount of nutritional adjustments, Yuni not only hit her goal weight but has also been maintaining her weightloss to this very day! Here are some of Yuni's key achievements: ... Total of 15kg weightloss (8kg weightloss since PT) Progressed to 15 standard push-ups (on toes) and 30+ push-ups on knees 100 sit-ups in 2 minutes 30 burpees in 1 minute 60s non stop battle ropes Yuni's crazy level of dedication and drive has made her reach new heights and she continues to thrive If you wanna train hard, and smash your goals like Yuni, get in contact #PT #weightloss #weightlossjourney #transformation #fitness #gym #health #wellbeing

16.01.2022 WARNING THIS POST CONTAINS EXCESSIVE FACIAL HAIR Ok, with that disclaimer out of the way, let's get to the point. As some of you know, during the month of November I grow my Mo, piss a lot of people off by imitating @boratsagdiyev, and most importantly spread awareness of men's health by fundraising for the Movember Foundation. This year however things are a little different. Given I REALLY REALLY don't want to shave my beard I decided to do things a little differently.... Friends at @movember say in order to qualify to raise money for this great cause one must either: 1. Grow a Mo or; 2. Take part in a fitness challenge. I usually do both but this time I will just be doing the fitness challenge. And since I'm slacking off by not growing a Mo, I will be taking the fitness challenge to the extreme (for me at least). My challenge is to hit 100km of running by the end of November. This is miles (no pun intended) away from my comfort zone given I hate to run. Also since I only have 21 days left I need to hit an average of 4.5km a day! Oh and lastly, if any of you would like to donate and help fight the good fight by tackling some of the biggest health issues faced by men: prostate cancer, testicular cancer, and poor mental health, please head over to the link below. I'll be posting my running progress throughout this month! Let's go https://movember.com/m/13504872?mc=40 #movember #health #menshealth #fitness #run

14.01.2022 I've been incorporating more multi joint movements like the kettlebell swing to my workout lately. It's a great way to hit multiple muscle groups at once! One thing to highlight is the swing phase of this exercise. The swing is driven by the force generated when you thrust your hips and not by forcing your hands to swing. Make sure it's your hips and glutes doing most the work and not your hands and shoulders! Give this a try and let me know what you think!

13.01.2022 This sh*t is as real as it gets and if you got the equipment I deff reckon you give this a go. 10 weighted push-ups + 15s weighted battleropes. Repeat as many rounds as you can. Go get it done

10.01.2022 Got access to battleropes? Try this combo: 10 seconds alternating waves + 10 seconds double slams. Repeat as many times as you can. Battleropes are a great full body workout with a solid emphasis on your core. ... Do you guys like battleropes? Or does it make you wanna puke like I was about to after my go hard or go home session yesterday? Let me know!

09.01.2022 Rest only when needed.. Last week I went all out and challenged myself both mentally, and physically. Since I accomplished what I wanted, I decided to take a rest week to ease things down a notch. So this week, I half assed my workouts, drank too much on Friday and fell off the wagon with my nutrition. By last night I found myself to be an emotional mess just because I know I could've done way more and toughened myself more both mentally and physically. ... Today, I didn't want the week to end the way it started. So I got my sorry ass to the park, got the battle ropes out and went all out even though it's raining outside. It felt great! I'm not saying not to take rest, rest is extremely important but only when it's needed. Most of the time out body is way more capable than what our mind thinks it is. Train your mind to take you out of the comfort zone. Have a smashing weekend #mentalhealth #fitness #mentaltoughness #strong #pt #personaltrainer #battleropes #pushup #health #outdoortraining #parkworkout

09.01.2022 STANDING POWER THROW (SPT) A power move performed by throwing a weighted medicine ball (ideally 10lb/4.5kg) backward and overhead for distance. The move is used by many military combat tests to assess a person's ability to make quick explosive movements. As an example, to get the highest points for the US army test, you need to get a 12.5 metre SPT. This attempt I managed to hit 8 metres. With more practice and some form corrections, I'll make it.... Stay tuned #personaltrainer #fitness #militarytraining #army #fitnesstips #gym #cardio #health #mentalhealth #physique #pt #training #powerthrow #spt

09.01.2022 I'm trying to do sh*t I don't usually do and get out of the damn comfort zone 'cause that's the way to grow! 4 sets of: 14kg (30lb) weighted push-ups overhead Power throw Sprint power throw weighted push-ups till failure. ... Also, please don't copy my form in this workout. I was fatigued AF. Go get it done

08.01.2022 Throwback This was almost 2 years ago when I used to hold group training sessions during lunch break at my office. I used to get changed like everyone else to hold these sessions, but I remember this day being way to hectic for me to get into training gear. No matter how hectic the schedule was, always managed to make these guys get a good sweat! ... Miss those days!

08.01.2022 They finally arrived! I have taken up running again but my shin splints keep getting worst! Heard these bad boys from @cepcompression are great to prevent shin splints and tendonitis caused by running. Ain't no shin splints going to keep me away from my goals! I'll provide a review of these and a broader update to my running progress soon!

03.01.2022 Feeling sore? Read my new blog post (link below) to find out everything about muscle soreness and ways to manage it so you can go smash those goals even more https://www.senacoaching.com.au/b/muscle-soreness-explained

03.01.2022 Meet the most revolutionary gym equipment ever created Wonder what other workouts I can do with this thing Any thoughts?

02.01.2022 Beach workout Workouts seem way harder when you're at the beach. Try this full body workout from my last visit to the beach (also can be done at home!) 1. 10 push-ups... 2. 10 per side walking lunges 3. 10 Squats 4. 30s mountain climbers. Repeat as many rounds as possible. Who's ready for summer?