Squats with Single Shoulder Press (Cleans)

If your like me and serious on your exercise routine (even on your travels!) and looking to replenish and recover straight after training, the coffee and juice bar offer not only a great place to hang out and cool down while surfing the free wifi but it also offers quality branded protein shakes made anyway you like.

Training Delts/Arnold Presses in Phi Phi Island

There is a daily membership to pay for going to the gym unless you are staying at the Phi Phi Banyan Villa is quite steep for island life but this is well worth the money.

My Male friends often comment how even thou they swear they train legs they still have chicken sticks, so I ask them how do they train they might point to the leg extension and seated calf machines “What about Squats?” “No they hurt my legs then I can’t walk and can’t work…” So on & so on Excuses Excuse -So NO you don’t train legs really sorry, a few isolated moves doesn’t cut it.  To hit the muscles and improve range of motion (tight hamstrings-which male doesn’t have them!) they need to start with compound movements and DEEP!

Here is a video I filmed when I was last in Bali, it’s a giant set to failure on a leg press machine which is a compound movements so you can try these before going straight into squats if you want to build a little strength and form. You will get DOMS (Delayed, Onset, Muscle, Soreness) when training a untouched body part, but as you gain lower body fitness and flexibility the DOMS will disappear as you get stronger, In-fact I love getting DOMS (Honestly) now as I know I must of had a hell of a workout and what I was doing was working as the more conditioned you are the less chance of feeling sore.

Now This was my last set of 3 and I did squats, walking lunges, deadlifts and step ups all on same workout with the same intensity! Yes I’m sweating, probably even grunting haha x but you will get the idea this is how to tunnel in and go for it.  I can’t push my clients to give me their all if I don’t train the same for myself

I loved working with the Amazing actor Aidan Gillen as I had the added challenge of designing a Functional program with compound exercises, explosive plyos and body weight strength exercises so if a role called for him to jump and pull his own body weight he could and more! Usually my clients are training for aesthetics and weight loss so the challenge was a nice change.

 Aidan prefers to run outside and bike to stay fit but as I explained after your 30′s you lose 5% of your muscle every decade, now was the time to maintain the muscle. His natural build is mesomorph (Holds muscle and quite lean) I know he would gain results easily and go as far as he wants as not only does he have the Genes but also has never been to a gym in his life but he could do Squats, Lunges and Plank to Power Press Ups from 1st instruction.

 Like my online coaching which includes progressive programs, food log analysis and detailed video instruction if needed I’m just a email away. But I did also mention (a few times) I’m always available to be flown to Hollywood and train on set the same day!

Hey International Trainer to Celebrity Trainer-why not! lol!