International Personal Trainer / Fitness Model

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

When staying in the Seminyak area of Bali I train at the Hammerhead Gym everyday. It’s in a good location, the changing rooms have lockers & showers.

A big plus is I’m able to pay daily but on the downside is quite expensive for Bali at 60.000 IDR (5 Euros approx.) compared to the other gyms a little further out.

Here is a snippet from their website ” Hammerhead has more than 25 selected work out stations as well as heavy free weights and a full range of cardio equipment and a stretching/aerobic area in a fully air-conditioned 600m2 space. Windows overlook Bali’s Sunset in the west, the Bali mountains in the north and famous Gunung Agung volcano in the east. Its a great place in the heart of Seminyak for routine training, or to get in shape before hitting the party and beach scenes or to achieve the highest levels of conditioning.  Our equipment is from the US and we have modified and upgraded with Life Fitness products, making it the most complete gym in Bali. “

1, FREE WEIGHTS- Great.

2, MACHINES- Ok,  (but some need Maintenance)

3, CARDIO- Good.

4, SERVICE-Ok

5, CLEANLINESS-Ok

(Additional info;weights are in lbs.)

HAMMERHEAD Fitness Center
Jalan Nakula
3rd Floor Kawan Mini Market
80361 Kuta – Bali – Indonesia
Tel : +62 361 780 77 51
Email : cf@balifitnesscenter.com

(A BLAST FROM THE PAST

Last year I was lucky enough to be part of the 1st ONE Fighting Championships in Singapore, ONE is being hailed as the future of MMA in Asia.

The 2nd event is coming up in Jakarta, Indonesia Feb 11, 2012.

The 3rd is to be held in Singapore on March 31st and amazingly I have again been invited to be part of ONE.

I  Guided the 2 main fighters Phil Baroni and Gregor Gracie for the week ahead of the fight getting a taste of how fighters live, tactical train, eat to meet the weigh in requirements and conserve their energy for the main event.

I took lots of photo’s and videos of the MMA training and behind the scenes prep. I will be posting more as the event approaches