DWT

12/09/2020

One line “The gym is my religion, helping people is my purpose” - Dan w.

25/08/2020

It do be how it feels though right? 😂
And yes that is me when I was a kid 😂🤭
Who else feels the same way?

22/07/2020

This exercise variation is for everyone that’s trying to get much more developed shoulders while still saving the rotator cuff in the long run 🙌
Key tips and tricks for this exercise ☝️
1. Your using a wide grip with your hands just outside of your shoulders. The reason for this is this action puts your shoulders into an externally rotated position throughout the entire movement thus saving you from shoulder/rotator cuff damage in the future.
2. Yes it does make the exercise harder, but It allows you to overload the medial deltoid a lot too. This is what helps gives you a nice shoulder cap.
3. A tip that’s not in the video is to not shrug the weight up. Instead you want to focus on pulling the weight up with your shoulders.
4. Reps and set idea’s = 5 sets of 5 reps, or progressively overload the muscle by increasing the weight and decreasing the reps each set. This would look something like this: 12/10/8/6 reps with a 1 minute rest in between each set.

08/07/2020

This ones for everyone that’s looking to fill out their shirts....

We all do the good ole bench press, even an incline bench press which isn’t wrong and it’s not bad but, there is a more efficient way of targeting the upper chest muscles. The way you do this is by following the length of these muscle fibres and working with them.

Key tips/points 🔑

1. Change the angle of your hands. The angle of your hands shouldn’t be the traditional palms facing outwards. Instead they should be angled on a diagonal to match the angle of your upper arm (they should be parallel). This means the weight will follow the length of the upper chests muscle fibres resulting in way more activation from those fibres.

2. Bench angle/height does matter. To high and the front deltoids (front shoulder muscle) will take over the movement and you can say good bye to your upper chest gains. To low and now your focussing on the mid section of your chest (not that its bad to work the rest of your chest).

3. Even though it’s not in the video, target all the areas of the chest consistently and you will see some good results. Even though the upper chest will give your chest a much larger appearance when it’s developed 😉

Work hard, have fun, and be the hardest worker in the room 💪🏼

01/07/2020

This exercise is fantastic for maximising muscular activation in your bicep as well as keeping your elbows and wrists safe at all times.

Key points:

1. Don’t jam your elbows hard in, this can cause problems in the future. Jamming your elbows in isn’t actually the preferred way your body likes to curl.

2. Pretend your curling a couple of dumbbells and drive through your pinkies. This will force your bicep to contract harder making the exercise a lot more effective. As I said in the video one of the functions of the bicep is to rotate the forearm so why not train it for its function too.

3. Everyone’s anatomy is different, so this allows for everyone to reposition the handles on the bar including the angle of the handles to suit the individual. So for any one out there that hates doing curls because it messes with your wrists/elbows this is perfect for you!

4. This allows for a more complete curl. In the video you will see me straightening at the bottom. This is a full range of motion for the bicep. So unlike the traditional barbell curl where your body stops you from a full extension, the handles allow you to get into a full extension.

16/06/2020

28/05/2020

The Romanian dead lift 🔥
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Why do it? There’s multiple reasons...
1. It’s great for developing your hamstrings, you will also get your glutes to activate too!
2. Everyone can do it! That’s right guys can do this too 👏
3. It trains the hip hinge movement (if your new to these use a mirror to check your form).
4. Your grip strength will improve.
5. It’s just really fun and you should do it 👏
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25/05/2020

In person coaching! 💎
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I’ve been doing this for awhile now and I still believe it it is one of the best ways to not only reach your goals but to also stay accountable, gain knowledge and have guidance without playing a guessing game.
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So if your new, hit a plateau, or advanced and wanting more of a challenge I can help you. I will be there every step of the way to hold you accountable and to make sure your getting the specific training you need to achieve your goals.
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This package includes:
- In person coaching/training by me.
- A custom workout program for you to follow on the days you aren’t with me.
- 2 x 45 minute sessions per week
- App access
- A free consultation
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I am only taking on 7 more in person clients at the moment so if you are interested either DM me or email me at [email protected]
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Sessions are subject to availability for time slots and you must be a member of Flex Fitness Rotorua please email me or DM me.
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T’s & C’s apply.
For T’s & C’s please email me.

17/05/2020

Hey guys! With the gyms re-opened and everyone starting to get back into the swing of things now, I thought I would offer a 8 week custom workout program tailored to you and your goals ✅
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Here’s the details:
- Cost: $10 per week for 8 weeks

- Your program is tailored to you and it will get updated at the 4 week mark to maximise progression!

- You get to use the app (if you don’t want to use the app that’s fine to, you can log in on the web).

- Each exercise has a video demonstration on how to perform it correctly.

- You will have a workout plan/schedule showing you what’s planned each day, each week, and each month.

- You will have to fill out a consultation form once you have signed up (if you are wanting a in person consultation please DM me for more details).

- The consultation form is confidential and kept between me and each individual client.
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For more details please refer to the link in my bio for the 8 week custom program.
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If you have any questions/enquiries don’t hesitate to DM me ✅
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You can swipe right for my own transformation from when I first started at flex to before lock down. Yes I was a rather skinny guy 😅 I can help you get to where you want to be 👏
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If you are wanting in person 1-1 sessions DM me, I only have a limited number of spaces for these and you must be a member of Flexfitness Rotorua.
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@ Flex Fitness Rotorua

14/05/2020

We are back in action, and the strength in my wrist is increasing again 🥳 also today is the second day back training at
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It is a really good feeling to be back with some new training techniques, better mindset and a camera in hand, hence my smug face 😏
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Seeing everyone again and being able to talk to people in person has been a real blessing too!
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Here’s my new expectation for my self - Exceed my self everyday, to be better than I was before.
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12/05/2020