Stronghold Functional Training SHFT

The swing is one of the most underrated exercises around.
It can produce power, strength and mobility. You can use it to increase your cardiovascular fitness and improve your posterior strength.
There are so many advantages to this one exercise.
The problem is so many people butcher it so much. Some squat it, others use too much upper body to muscle the weight up. It’s a hinge movement with emphasis on driving the hips back and forward.
Do you swing?

The Tshirt says it all.
Will you be one of the few?

Hope you enjoyed your weekend.

Are you ready to start the week off right?

How much protein will you get in each day this week?

How much water will you have each day?

Will you get your steps in?

How much sleep will you get?

Will you do at least 3 strength sessions, 2 cardio sessions and some mobility?

Will you keep your stress low?

The people that do this consistently, have already planned their next week.

Don’t leave it to chance, plan to execute and reap the rewards.

Choose your hard.

What does this mean?

For me it means, I choose to do train daily, walk over 10000 steps a day, eat a mainly unprocessed diet and try to go to bed and get up at the same times daily.

Doing all these things, won’t guarantee a long life but it’s things in my control, to give me the best chance of living my best life.

Failing to do these things will increase my chances of poor health, poor mobility and strength, sickness and illness.

You get to choose your hard now or risk facing your hard later and be unprepared for it.

A new client asked me the other day, if she could help me clean up after her workout. No thank you it’s part of the service, is always the answer.

My clients are hard working parents on duty 24/7, shift workers, decision makers, business owners, students with heavy work schedules.

They don’t need to help clean up after their session. They need to be looked after, and praised for doing their best with everything going on. They don’t need to think about what exercises are best for them, if they should be doing 12 reps or 6, or what weight they should use next.

If you are getting yourself into the gym on a consistent basis. Well done I’m here to look after you.

6.30am Sunday morning
5 degrees temperature
Getting cardio done before the kids sport take over the day.
There is always time to get something done.

ANZAC DAY.

Thank you to all that have served or are currently serving.

Unfortunately there have been some recent events that has attempted to dim the lights of the brave few that have protected our country and done what our governments have told them.

Before you judge, think when was I asked to kill another person, when did I have some one try to kill me, when was I sent away to a different country where most locals don’t want you there, and where the bad guys hide amongst the innocent.

I am and always will be proud of those who served.

530am Sunday morning

When work needs to be done but time is limited , is there a better piece of gym equipment than the assault bike?

Happy Easter.

The work still has to be done before the fun happens.

Enjoy your day

Simple but effective.
20 rounds
600m bike
4 DB Bench
2 Sandbag Cleans
40 min goal, missed by 1 min.

If you want a challenge give this one a go.