Tristenchilmanpt

02/05/2022

Hey guys!!

I know I haven’t been using this account in a while, but that’s all going to change 😯

( I know I know, everyone stay calm)

I will be offering pt sessions and online training programs for those who are looking to take there training to the next level!

But Tristen, I haven’t been to the gym in a long time I wouldn’t know where to start and I’m so unfit. 🥲

No need to fear, don’t freak out. The program and session are catered to your specific needs. If you haven’t exercised ever! Or looking to put on a little bit of muscle (very noice), or just love exercising but want someone to tell and scream at you; I’d definitely recommend jumping into either a session or a program build to get you started.

Ooo, another question. I don’t like the whole gym environment and prefer the comfort of a park or training from home.

Beautiful question young Timmy. I’ll be taking clients in person either at a preferred location, either from the comfort of their living room or a local park for training session!

Now there’s no excuses! 🫡

If your as excited as I am to kick start your journey into that fitness dream you’ve always desired then send me a message and we can get you started!

Don’t keep making excuses to start next week or next month 🙄 for the best possible times available it’s important you get in early 💪🏼

14/02/2022

Some cheeky negatives this Valentine’s Day 💕

09/02/2022

Yesterday’s workouts!! People think that to get into shape you have to workout for 30 min+. What people don’t realise is that 5 minutes is still a exercises! I tell all of my clients that even though you don’t feel like coming in sometimes and killing yourself, a 30 min walk on the treadmill is better then sitting on your a$$. it doesn’t take a lot to get fit just small steps consistently leads to a marathon! As you’re reading this you’re probably sitting on your a$$, soo let’s start by putting the phone done and go do something productive ☺️

20/01/2022

18/01/2022

Back, Bi’s & shoulders 🪨

Today’s juicy workout was sponsored by yours truely 👏🏼👏🏼

🦾 1a. Bent over rows *reset after each rep* 8 reps 5 sets
🦾 1b. Dumbbell lateral raises 12 reps 5 sets
🦾 2a. Close grip pull downs *v bar* 8 reps 4 sets
🦾 3a. Dumbbell shoulder press 10 reps 4 sets
🦾 3b. Dumbbell bicep curls 10 reps 4 sets
🦾 4a. Single arm cable pull down 10 reps 4 sets
🦾 4b. Face pulls 10 reps 4 sets
🦾 5a. Seated cable rows *long bar, wide grip* 12 reps 4 sets
🦾 6a. Crucifix cable curls 10 reps 4 sets

02/01/2022

Happy 2022 everyone!!! 🎊

It’s important to reflect on the year you had. For most people they’ve said they want to forget it, for others they had an amazing year.
What to take from this is to sit and reflect on the good and the bad parts of the year.

What I’m telling all my clients to do to start this year off the best possible way is to do a couple things:

- reflect on what goals you had last year and did you achieve them? how did you achieve them? If you didn’t achieve them what stopped you?
- What goals do you what to achieve for this year? In 1 month, 6 months and 12 months time?
- From there we can plan SPECIFIC goals catered for you and the exact approach needed to achieve these!

Most people head into the new year just saying “NEW YEAR NEW ME 🤩” 🤨

How about instead of being a Karen and just saying what you want to do, let’s act upon your goals and actually start doing something.

Lets start the year right and success will surely have to follow!

Let me know what your goals are for this year and together we can take the right action and direct approach to reaching them!

Exciting things happening this year stay tuned 💪🏼

21/12/2021

Big shoutout to Adam D'Evelynes!! Smashing his 60kg bench today!!!

20/12/2021

This is where I’m at... 10 speed, 5 incline. Body said Nahh we’re done 1km in 🥵 best believe I said he’ll no!!. Going into the first run in a long time, I had no idea where I’d land. It’s a start and we can only go up from here! Preparing to transition my training starting 2022 🥸💪🏼

01/12/2021

When you ask your client what there RPE is and they say 10/10, but aren’t making this face 🎄

15/11/2021

Was a bit close on that last rep 🥵

09/11/2021

Today’s leg session:

- squats 5 reps increasing weight by 10kg every time you hit it. You want to go until failure

- paused squats. 3 second lowering 1 second hold. 6 reps 3 set

- single leg leg press. 12 reps each leg
- Leg press Calf raises toes pointed in 10 reps
- Leg press Calf raises toes pointed out 10 reps
- Bulgarian split squats 8 reps each leg
- 4 sets

- Adductor 12 reps
- Abductor 12 reps
- Hack squat 15 reps. Keep tension on muscles don’t straighten legs at the top
- Straight leg RDL’S 10 reps
- 4 sets

- leg extensions 12 - 15 reps
- seated clad raises 15 reps
- Leg extensions same weight 12-15 reps
- 3 sets. Every set drop weight of extensions by 20kg

-heavy single leg hamstring curls 4 sets minimal rest

Easy to say I’m dead after today’s workout 🤯