International Personal Trainer / Fitness Model

Love his Scouse voice , reminds me of my brothers, friends & home.

Never thought i would say that! haha ;)

DAY 1
My good friend Darren asked for my help in designing a program for his upcoming adventure to New Zealand where he will be training to become a certified snowboard Instructor.
Today is the first day for the assessment, after finding his fitness level and abilities we will return tomorrow with a program- strongly aimed towards his leg strength and endurance, core, cardiovascular, and of course stabilising Muscles.

DAY 2

This program can be adapted to suit any boarding sport, snow, wake, surf.

Total Body HIIT Workout,

60 secs SETS,-back to back to build stamina,

Done in a circuit-rest for 1 minute, then repeat circuit 3 times.

TRICEP EXTENSIONS BOSU-

ADVANCED BOSU BALANCED TO ENGAGE HIS CORE & STABILISING MUSCLES

FRONT LOAD SQUATS-

AS DARREN’S HAMSTRINGS WERE TIGHT, SO BY PLACING RESISTANCE IN THE FRONT & NOT BEHIND, IT HELPED HIM TO DO A FULL STRETCH & NOT LEAN FORWARD .GREAT FOR HOLDING STANCE-ON A BOARD

BALL JACK KNIFE-

ABS, CORE, HIP FLEXORS CHALLENGED!

TWISTING OBLIQUES-

FEET RAISED, STABILISING, TWISTING FROM THE WAIST, SPECIFIC TO BALANCING ON A BOARD? ;0

POP UP TO BOSU PRESSUP-

EXPLOSIVE AND SPECIFIC TO SURF, WHICH DARREN (REALLY!) NEEDS HELP WITH LOL;)

BICEP BOSU CHALLENGE-

ISOLATION EXERCISE TO BALANCED! ENGAGING CORE & STABILISING MUSCLES

WOOD CHOP WITH MEDICINE BALL-

MORE HITTING THE CORE ( BECAUSE I’M EVIL

CURTSEY SQUAT-

BUILDING LEG STRENGTH, ENDURANCE AND STAMINA IN THIS TOUGH COMPOUND MOVEMENT

Axwell, Ingrosso, Angello, Laidback Luke feat. Deborah Cox ‘Leave the World Behind’ from Ultra Records.

After the gym your muscles are empty and screaming for fuel! To put the body back to recovery I make this treat that I love!

The fruits sugar (fructose) restore the Glycogen (Glucose) sugars in the muscle so the chance of DOMS (stiff painful-Delayed Onset Muscle Soreness) is dramatically reduced.

The Protein Powder feeds lean muscle tissue so you lose more body fat. As you lose fat your metabolic rate increases and you naturally burn more calories. Simples!

8 diced Strawberries
8 almonds
1/2cup non fat-no sugar Lactose free Yogurt
1scoop Strawberry Protein
2 crushed Dark Chocolate pieces (mixed in to go further, so I get a treat in every mouthful and as the body is empty the Chocolate sugars go to glycogen instantly-well that’s how I like to think, after the way I train I DESERVE 2 PIECES
Best
Mayling

Fit fast food

It’s hard to make the right choices when your caught out, no food prepared and stomach growling it’s easy to walk into a Maccy D’s ;(

But in every food centre there is an answer when your trying to lean out and eat healthy,

YONG TAU FOO

But as with everything you have to make the right choices otherwise it can have as many KCALS and SAT FATS as a Big Mac

Mayling’s Choice

• Go with the Soup Broth -not the Laksa! if you need a spice hit throw in fresh Chillies or Chilli Sauce.
• 2 Boiled Eggs-Bin the Yolks (High Cholesterol)
• Spinach, Back Choi, Choi Sam, Broccoli, Okra- as much as you can eat!
• 1/2 Egg Tofu- this is the only tofu piece I have,  I moderate eating to much soy which raises Estrogen levels making you store FAT!
• Chinese Mushroom, Shiitake mushrooms.
• 1 Fishaball-Come on, you just can’t beat fresh soft Fishballs with Soup.
• 1 Fresh Chicken Wanton-same as above and it’s only 1!
• NO NOODLES, this is just fat storing energy zapping EVIL carbs, I throw in a serving of Bean sprouts instead.

The only complaint I have on these stalls is why can’t they stock Coriander/Cilantro-everything is better with Coriander ))

Cheers x