FitFokes

FitFokes Personal Training

Stop trying to find the magic formula for health, fitness, weight loss, muscle gain. For most of us, a pretty basic form...
09/05/2022

Stop trying to find the magic formula for health, fitness, weight loss, muscle gain.

For most of us, a pretty basic formula will work.

- Eat a variety of foods with good nutritional value
- Incorporate movement in different aspects of the body
- Get your heart rate up to a reasonable level a couple of times a week

Just dropped into a class at . Great box, great coaches and love the artwork. Tough session but a good chance to relax ...
24/09/2021

Just dropped into a class at . Great box, great coaches and love the artwork. Tough session but a good chance to relax by the pool after. Also got to meet the local pup

Thanks guys!

, shoulders feeling good, backs feeling loose, lets get after it in the next cycle

21/02/2021

Learning new tricks - now just to refine them

Use your fitness to support your lifestyle

19/02/2021

One person's medicine is another person's poison.

Just because something is shown to be the most efficient doesn't mean that it works for you. Question the status quo and make sure that no matter what you find joy in your endeavours

Thumbs up back on the track. Freedom feels pretty good after 2 weeks of quarantineEvery 4 minutes for 5 rounds 400m runS...
19/01/2021

Thumbs up back on the track. Freedom feels pretty good after 2 weeks of quarantine

Every 4 minutes for 5 rounds 400m run
Straight into every 2 minutes for 4 rounds 100m run

Boxing group sessions now available at GoodLife Hindmarsh.Come down and learn technique, build stamina, coordination and...
29/08/2020

Boxing group sessions now available at GoodLife Hindmarsh.

Come down and learn technique, build stamina, coordination and balance.

DM if interested

03/08/2020

WHAT IS YOUR MOVEMENT PRESCRIPTION?

Three squats, different depths, similar output, different focusses.

Squat 1 is what I would a muscle recruitment squat. Knees bend to 90degrees and quad engagement is high

Squat 2 is more of a competition spec squat. Standards may change between competition.

Squat 3 is a joint mobility focussed squat. Hamstrings to butt, ass to grass.

Which squat should you work through? The answer is, it depends. What are your goals. Are you trying to get bigger, stronger muscles, are you working towards a competition where you need to practice hitting depth or are you trying to improve your joint mechanics?

The takeaway, move your body through a range to achieve your goals. If your goals don't include a competition with a movement standard, there may be little benefit in chasing depth.

The goal setting process is underdone in alot of cases. It is more than just wanting something and writing it down.Step ...
17/07/2020

The goal setting process is underdone in alot of cases. It is more than just wanting something and writing it down.

Step 1: Goal setting. This is the What, When & Why of your goal. Be real with yourself about what you want to achieve. Is it reasonable that you can do this? Set the timeframe and the parameters

Step 2: Ex*****on. This is the How, How Much, What & Why of what you want to achieve. This is your attack plan. Rigidity here is great but be real. If you start a plan and something doesn't feel right, seek feedback. Talk to your coach (if you have one) and assess the ex*****on. Talk through the what and why of your exercises.

Step 3: Reflection. Time to be real again. Did you get to where you wanted? Did you stick to your plan? Were you honest? We're your goals fair dinkum? What do you need to change for next time?

This is a cyclical process and can be repeated as often as needed. If your week of training felt off, reflect. Did I hold up my end of the bargain. If you didn't lose weight in a month, reflect? Did I stick to the diet plan? If you wanted to rack up 100km running in the month, did you have enough time set aside.for this training goal?

@ Adelaide, South Australia

Take only photos and leave only footprints.I know, on face value, and the original intention of this statement, was to c...
16/07/2020

Take only photos and leave only footprints.

I know, on face value, and the original intention of this statement, was to cue people to take their rubbish with them.

Read it again. "Leave only footprints". Next time you venture outside try getting your shoes off for a bit. Feel the sand between your toes, the grass on your feet, jump in the mud puddle. Your feet have been built to be able to do these things well. Let them out to do it and feel the connection and the benefits.

Morning routine for the last 2 weeks has been breath holds, reading a passage out of Marcus Aurelius and some .Follo...
25/06/2020

Morning routine for the last 2 weeks has been breath holds, reading a passage out of Marcus Aurelius and some .

Follow this up with a 10 minute walk around the block.

In a world where we are constantly under pressure to move quickly, taking half an hour in the morning for myself is bliss.

19/06/2020

3km beach run and a dip

is in effect. This fundraiser is for research support into MS. I was asked to participate by running and recording 50k...
04/05/2020

is in effect. This fundraiser is for research support into MS. I was asked to participate by running and recording 50km over the month of May.

However, I'm aiming to run 50km 'in a day' on the 31st May. I've been looking for a reason to run a distance like this for a while and here it is.

The next 4 weeks will involve spending some time on the ground and building time under tension for a 5+ hour effort.

If you want to get involved feel free to jump onto the website and support me (link in bio).

Today was day 3 of running, 12km in 1hr, 6min and 43 seconds

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Adelaide, SA

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