Integrated Coaching

Start 2023 off by getting clear on your health and fitness goals.

How do you want to feel?
What are you training for?
Do you want to try something different?

Whether you’re looking to join a supportive community in our group classes or want more personalised attention and work one-on-one, we’ve got you covered.

The group classes will keep you accountable and consistent.

One-on-one’s will prioritise your individual needs (specifically pain or injury)

Let’s make 2023 an incredible year together!

DM for more information

What if your hamstrings didn’t need stretching?

… even if they feel ‘tight’

Your muscles can ‘stuck’ short or long. Short and stuck means ‘tight’, long and stuck means ‘taut’

If you have anterior pelvic tilt, meaning the pelvis is tipped forward, (commonly paired with excessive lower back curve), the quads, hip flexors and low back is ‘tight’ and the hamstrings are ‘taut’

Basically the quads are pulling the pelvis down and lengthening the hamstrings. This can cause the hamstrings to feel tight because they are stuck long.

The quick solution is stretch the front of the hips (quads, hip flexors) and strengthen the back of the hips (glutes, hamstrings).

Let me know if you have anterior pelvic tilt. It is something I have been through which caused low back, knee and hip pain.

Perfect way to start the weekend

Giving your body love it deserves

I hope to see you all there

DM me if you are attending
First class free

Have forward shoulders?

Here the crew is working on Swiss ball back extensions to reverse forward shoulders and improve the postural endurance of the shoulder girdle and upper back to support the body in an upright position

I’m making sure Zain doesn’t come up too high through the lower back and come to a happy neutral position.

2 reasons:

1. We don’t want to overcompensate and just go through as much range of motion as we can, we want to teach the body where the optimal position is, and get strong there

2. His lower back is already tight forcing him into anterior pelvic tilt, so we don’t want to tighten them up even more

I love doing this on the Swiss ball as the unstable environment forcing the recruitment of the inner unit of the core

If yo my learn more about my approach, send me a DM today 🙏🏼🧡

You shouldn’t feel jacked up when you walk out of the gym

If you do, you will remain in a sympathetic state (fight or flight) for the rest of the day, especially if you go straight to work

Our bodies can only recover when in a parasympathetic state (rest and digest)

So to finish every session with The Dream Team and my clients, we practice Qi Gong out the back in nature

Qi Gong is essentially slow movement with the breath, it is a tool you can use at any point through the day to enter your ‘rest and digest’, calming nervous system state

Let me know if you want to add this to your training routine

If you are not choosing 3D movements, you are missing out

It’s not just push/pull/legs

It’s sagittal/frontal/transverse

It’s stability/strength/endurance

It’s slow/moderate/fast

If you are in a training rut or plateau, let me help you

With the epic success of the small group classes

I am opening up 6 new spots for The Dream Team

Availability in both the 5am and 6am classes; Monday, Wednesday & Friday

You will created an awareness of your body like never before

You will learn how to optimally move through space

Improve your static and dynamic posture

No better way to start the day by being part of a great crew who support each other in their goals and dreams 🙏🏼💜🧡

DM for more details

This wasn’t just a posture transformation

I shifted my perspective in many different ways, starting with the physical

I learnt about the system through and went through the program with

This is what happened physically in 5 weeks

It totally shifted my paradigm on training. Moving away from gymnastic and knees over toes stuff to posture and integrated movement

During this time I shifted my perspective on life too. Moving from a logical (stoic) mindset to feeling into my heart and finding my authentic self

Let me know if you are ready to transform yourself too

Your posture is causing you pain... most of the time.

The way you stand has such an impact, not just on your pain, but your happiness too.

Research has shown that 'high-power poses' increase levels of testosterone by around 20% and reduce the stress hormone, cortisol, by 25% after spending just 2 minutes in each pose. They also found the opposite is true, when spending time in 'low-power poses' like being hunched over your phone, that this increases cortisol and descreases testosterone.

Lucky for you improving posture and reducing pain is my specialty..

Want to know how you measure up?
Want to enjoy a pain free life again?

Get in touch today, for a comprehensive full body posture assessment, as well as actionable techniques to begin your journey to a pain free life.

Life is for living. So start living today.

Core Value no.3 - Rhythm

“A wave cannot have a crest without a trough, nor can it have a trough without a crest” - Alan Watts

This is a key philosophy in the Integrated Coaching system, riding the energy waves and optimising at each stage.

The practical application of this is creating the awareness in the body and checking in on your energy levels before you train.

Feel what the body needs in that moment, it may be a work out, a work in or a corrective body tune-up. Or even something in between.

Ride the wave, physically, emotionally, mentally, spiritually

You will not always feel at the crest of the wave, get comfortable being in the trough and understand what to do when you are there.

The key to this is body awareness, being aware of what is going on inside is one of the greatest abilities you can have.

Responsibility = Respond-ability, the ability to respond

Be the change you wish to see in the world

I am here to share my vision for the world, and it all begins with me

I live and breathe health and movement, I have since about 19 years old (6years)

I remain balanced, allowing myself to indulge and enjoy life without the stress of being perfect

Whatever you wish to see in the world, embody it for yourself, be the change

“I’m authentic, real name, no gimmicks” - Drake

I AM A LION

One of my tendencies is laziness, like a sleepy lion; chillin & eating.

Although when I feel passion. I become focused and assertive, I step into being a leader, a KING.

This is when I do what I love, coaching.

Coaching brings out the latter lion quality in me

This is the background on my phone to inspire me to step into the King archetype with focused attention more frequently

Which archetype do you aspire to be? How will you step into it?

As part of developing this brand, I wanted to share the Integrated Coaching Core Values

First up being Perspective

You can see the Yin Yang ☯️ inside of the eye which represents a balanced perspective. This means the ability to see both sides of the story, so to speak.

I believe this attribute is very important when connecting with my clients. It allows me to see where they are coming from, meet them where ever that it, and help guide them through the process.

I am just out here sharing my vision, and hopefully that will create a positive impact on this world

Typical dinner in the household

We eat a lot of slow cooked meats and drink the broth which is great for nutrient value and the gut

Leafy greens which provide good enzymes which help break down meat

Slow roasted starch/root veggies, for carbs and fibre, plus they taste sensational

Always cooked in either coco oil, ghee or lard. These are good high heat, healthy fats

Always topped with some herbs and Celtic sea salt

Announcing group classes!!

This program is going to be very special

A group of 12 people committed to their dreams and working together to achieve them

Paul Chek says to find your dream (your overarching goal) and then find those who will help you along the way (your dream team)

Allow me to be on your dream team to teach you about your body

And allow the others to be your peers who help inspire you to grow

Access to 3 classes per week focusing on both Yin and Yang ☯️ along with regular Saturday catch ups at the beach with family and friends

It is a monthly membership at $75 per week

There are only 12 spots on this team available so that we can create connections, a safe/open space and so that everyone comes to all classes.

I never liked the idea of having a membership at a gym but sometimes can’t go because the class is fully booked.

Anyway, more details to come. I am so pumped to launch this program!!!

DM for more details

You can’t build a great building on a weak foundation

I take my clients through this process of building the foundations and building upon them

Sometimes (most of the time) we need to regress before we progress

Enjoy & trust the process and the results will be an inevitable byproduct

Play the long-game or you will be stuck in the short-game repeating the same cycle over and over

If you have a health issue, it will stem back to one of these foundational principles

I help my clients find balance through all 6

3 Yin ☯️
nutrition | hydration | sleep

3 Yang ☯️
breathing | thinking | movement

Let me know if you need help with any of these principles 💙🙏🏼

Let me know where you need most work on your body

or come in for an assessment and I’ll tell you

The pain teacher is a powerful one

Physically / Mentally / Emotionally

Bring awareness to your pain
Allow it in
Listen to the message
Then let it go

If you don’t know your dream, think of your nightmare and flip it

Repost artwork from:

work OUT vs work IN

For longevity in your training, you need to balance your energy in vs energy out

Muscles need stimulus to grow but if your recovery is not equal to the stimulus, you are leaving gains on the table (both ‘muscle mass’ or ‘fat loss’ gains including)

Train with me to learn how to balance your training and cultivate a healthier and stronger body

Limited time discounted rate offering for those who are ready to commit to 10 PT sessions in 5 weeks

Level up your output and input

Train with one of the Sunshine Coast’s best coaches who is specialised in:
- Conventional & unconventional strength training
- Posture & rehab
- Coordination and body awareness

Normal value - $900
Limited offer - $600

Feel the best you have ever felt with this high level and balanced strength program

DM if you are ready to level up!

People always ask me “what’s the best exercise?” or “what are the best stretches”

I always respond to these general questions with “it depends”

It depends on the individuals needs and where they are currently at. I always needs to ask more questions to unpack WHY this exercise or stretch is the best FOR THEM

We all have different starting points and different needs. This is my job as a coach to assess where you are at, and program around that to give you the most efficient way to get to your goals

Like if you agree there is no “best” exercise or stretch, but only the best for YOU currently.

Find out how a CHEK Practitioner is different to your average physio or personal trainer…

Link in bio ⬆️

Your health is the sum of how well you incorporate all 4 seasons into your life

Each season has a corresponding ’Doctor’ and element in the Chek system. It is important for us to move through these seasons on a macro, meso and micro cycle (year, month, day for example)

Avoid getting stuck in one season. Holistic health is about involving yourself in each phases of life

Let me know if you want to learn more or have any questions in the comments 💭

Save this chart for your reference to remind you of all 4 seasons and to care for them all equally 🙏🏼✨💙

CLIENT RESULTS

This client came to me with constant lower back pain which was disrupting his quality of life.

After the assessment and seeing how out of alignment the numbers were, I knew that with commitment to the program, this was an easy fix. And it was.

With just a basic release program and cleaning up the diet, he was mostly out of pain within 5 days. From there we reinforced the new posture with corrective exercise.

His back pain was gone within 2 weeks. The only thing that flared it up was gardening, which makes total sense because we have not yet started phase 2 exercises where I teach the 7 ‘primal patterns’. This will integrate the new posture into movement and keep the pain away with not just static posture but dynamic posture also.

The process is:
- Reset (health)
- Release (the body)
- Reinforce (the new posture)
- Reintegrate (posture to movement)

Let me know if you are dealing with back pain. I know I can help.

Four great agreements to have with oneself

The Cable Woodchop.

I teach this to clients as the foundational movement of developing functional rotational strength

Integrating this with a lateral weight shift it works the lateral line as well as the oblique slings and the spiral line.

Head stays neutral. If you were stalking your prey as a hunter, you would keep your eye on it as your body moves underneath. Or in modern day playing a sport, keep your eye on the ball 🏀

We develop this movement as part of phase 2 of rehabilitation; moving weight through the body, not loading on top o the body, creating compression on the spine.

And sorry not sorry for posing like I’m on the cover of a magazine 😂