Sherpafit - Personal Training

26/02/2020

No caption needed

13/11/2019

Advanced pallof Press

The beauty of the Pallof press is that it challenges and strengthens the stabilization action of your abs. That’s because when you do this exercise, it forces your core to resist the rotation or compression of your spine, which forces your entire core to engage.

Add V Hold to the mix, you have some pretty advanced core burn right there.

17/10/2019

Educating my clients is a big piece of their program. This is what customised programming mean to me, the vision of getting your clients independent enough to know the good and bad of exercise, recovery, nutrition and creating good habits to reach your goals.

Here, I sit down with my client to talk about 'HOW MUCH CARBS' should he be eating based on his current goals, exercise frequency and daily routine

10/09/2019

Love when clients get to the ‘Action’ stage (stage 4) of their lives. My client and I have been working together for the past 6 months. He has lost over 12kg, fixed a number of injuries (original reason) why he needed a trainer and increased his strength movements by 60%. When clients first start, they’re already in the ‘preparation’ stage (stage 3) people start to take small steps toward the behaviour change and they believe changing their behaviour can lead to a healthier life.

Unfortunately, the PreContemplation (stage 1) and Contemplation (stage 2) stages are the hardest to get over. Even when you’re in the Contemplation stage, people still feel ambivalent toward changing their behaviour.

If you find yourself struggling to get past stage 1 and stage 2. PM me

21/08/2019

Improvements in health are only temporary until you make it part of who you are

Anyone can decide one day to visit the gym or eat healthy a few times a week but if you don’t shift the belief behind the behaviour, then it’s hard to stick to it long term

21/08/2019

18/08/2019

From the Archives witnessing so many sport injuries this weekend. I thought this was relevant to re-post

Hip internal and external rotation. Why mobility over flexibility?

Having the flexibility allows me to use an external force to be able to push my body (joints) into positions. It doesn't convert into sudden and force movement. It doesn't guaratee I can absorb or produce force into a unexpected position. It just means I can get into the position I want

Mobility on the other hand means having active control of the joints in positions that translates much more to movement e.g. rock climbing, rugby or CrossFit . Having neurological control means I can produce/absorb force there. It means i can create movement. i can actively bring my joint into and out of the position

More mobility = more movement
Variation mobility = Injury mitigation

11/08/2019

post

Kettlebells are one of my favourite tools to optimize shoulder health and recommend for any sports that requires overhead movements, rock climbing, crossfit etc.. Movements that challenge the limits of the motor control, mobility, stability and strength are critical in exercise selection (these are just not for athletes). However, most sports people can exert muscular control over mid ranges of motion, inability to maintain control throughout the entire range can alter joint biomechanics and lead to injuries (i.e. rotator cuff pathologies commonly seen)
Kettlebell variation exercises such as waiters walk, bottoms up carries, Turkish getups force rotator cuff activation and stabilization of the humeral head through a large range of motion.

One of my favourite exercise is the half kneel KB exercise (seen in photo) not only challenges thoracic spine and hip mobility, it also challenges dynamic stability of the shoulder and core. Try it in your movement prep with light weight 6-8 reps per side

10/08/2019

As a Strength & Conditioning coach(fitness professional), business owner, director & founder of an international street children’s charity and most importantly the best job/s in the world as a husband and a dad. I sometimes find life quite busy to juggle between roles but every now and then I take a step back and look at my life from the outside and see how lucky I am. To have this opportunity to make a difference in every role I have is the reason why I keep pushing myself to be the best I can be because I know people are benefiting from it (& not making the rich, richer 😉) But how do I give 100% on each role? It’s not easy and I’m not going to lie, it’s never 100% but at least close to it. My secret on how I keep up with all the demands, the pressure and responsibilities is I try to keep my health in-check. I try to keep my confidence in-check, make sure I have quality with my wife, son and as a family. I make sure that I’m present at each one of my duties, especially being a husband and dad.
What’s help me the most is being consistent fitting 3/4 times a week of exercise and continuing to pursue the best version of me, physically. For me, that’s been a huge part of allowing me to do what I do, it’s kicked my stress levels way down, energy for my family and very energetic 16 month old son

I know if I stop exercising things will become much more challenging, now and definitely in the future.

Do you have multiple roles in life and struggle to fit in some exercise and have put ‘health’ below everything else?

06/08/2019

My forever approach

You need to care more about your clients and run your fitness business the right way more than the credits and acknowledgment for the paid work you do

02/07/2019

Attention to detail