Marian Halapi Training - Online Personal Trainer

New article on the blog:

5 Supplements Every Athlete Should Consider In the world of fitness, the debate over supplements rages on, with opinions split between those who view them as essential tools for success and others who see them as nothing more than pricey placebos.With countless options promising various benefits, it's crucial to understand which ones can be h...

Workout inspiration:

Effective, time efficient and brutal.
Deadlift: 5x5 with 5RM, 6th set with 60% of weight all the way to failure(use straps)
Walking Lunges : 5x15 meters, 6th set until you collapse
V-Ups : 3x max

Lunges tips:
- Don’t touch knees to the ground.Don’t pause when switching the legs.Deep powerful steps

- Don’t just carry the dumbbells around the gym like a fool - that’s not the goal, focus on control, activation and effort

- Go down slow and controlled, try to feel your quads and glutes doing most of the work

Easy.

On average, it takes around 190 hours to transform your body, working out at around 16 months if you're training 3x a week.

The more work you put in, the more you progress you will see and faster.

Start your journey today - DM for coaching inquiries!

One arm Bridge.

Don't forget to stretch.

Get FIGHTING FIT, learn new skills and and get in best shape of your life👊💪

New slots now available, message for more details!

SUMMER IS APPROACHING. ARE YOU READY FOR A HEALTHY NEW YOU?

Are you tired of spending hours at the gym and seeing little to no results? Or maybe you're a beginner who doesn't know where to start when it comes to fitness. My 12-week transformation program is designed to help you lose fat, build lean muscle, and get in shape - all without spending countless hours in the gym or having any previous experience.

A simple, old school bodyweight circuit - zero equipment needed.

2 min plank
30 Push Ups
30 V Ups
50 Bodyweight squats
30 Close Grip Push Ups
30 Knee Hugs
50 Bodyweight Squats
30 Hands out Push Ups
30 V Ups
50 Bodyweight lunges
30 Hands in push ups
30 Knee Hugs
50 Bodyweight squats
2 min plank

Having the ability to perform high reps of basic movements with your own bodyweight leaves you feeling in control of your own body, helps strengthen joints and ligaments (avoiding injury 👍), burns a tonne of calories, takes your conditioning to the next level and challenges you both physically and mentally.

Give it a go and feel the burn🔥

It's all about balance🥂

EXPLORE

"The gratification comes in doing, not results" - James Dean

Science tells us that emotion is the foundation of a sustainable exercise routine. It’s about time we all find exercise routines that we truly enjoy.(1,2)

It won’t be to anyone’s surprise that liking the exercise you’re doing is key to maintaining it as part of your routine, but despite this, so many of us continue pursuing exercise routines that we dread in hopes that one day motivation will magically reignite. There is an infinite number of ways to train one’s body and choosing the most suitable should be based on both goals and individual preference/enjoyment.

But exactly what factors trigger this enjoyment?

Well, one study found four primary aspects: perceived competence, perceived social interaction, novel experiences, and physical exertion. Several participants also described the happy sense of being physically exhausted after their workouts and how this could help them distance themselves from the day-to-day worries of work and life.(1)

No part of fitness should be considered linear or static. When building your plan, speak to your coach about the things you enjoy and what you don’t enjoy, taking you’ll be one step closer to having an engrained exercise routine. On the other hand, be open to trying new things – you never know what you might discover.There are many options out there - weightlifting, yoga, bodybuilding, CrossFit, hybrid training, martial arts, calisthenics, etc.

Get out of your comfort zone and explore..

Plus, people report experiencing motivation simply from the idea of trying new activities! (1,2)



https://blog.frontiersin.org/2016/10/07/enjoying-your-workout-is-the-best-motivation/
https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2008.00844.x

"It's not death that a man should fear, but he should fear never beginning to live"

ROPES

One of the key attributes of a great athlete is mental toughness. The simplest way to get it? Do something that sucks.

Now while this might not be the answer most want, being pushed to the limits is the best way to learn how to cope and keep doing. While endurance can be required for any type of training, some exercises are better than others. If we look at the example of battle ropes, they're an excellent conditioning tool that works the whole body in an aggressive, explosive way.

They can be used as a quick finisher or part of a well structured circuit - however you choose to slot this into your routine, you're guaranteed a high intensity workout. Unless you train specifically for endurance, try to keep intervals of work short and intense rather than longer. A rest : work ratio of 1:1 or 2:1 will do for most people.

Active recovery.

HANG ON...

Could hanging be the answer ?

Hanging is one of the most overlooked training tools and because of this, you rarely see anyone doing it in commercial gyms.

There's two types of hanging:
1. Passive (where you simply relax and let gravity do the work)
2. Active (adding muscle work such as L sits, scapular pull up or swings).

What are the benefits? Well, start hanging and you'll experience:
1️⃣ Improvement in pulling work - if you're struggling with pulling movements like pull ups and chin ups, hanging does wonders for grip strength, overhead flexibility and minor muscle strength and endurance.

2️⃣Improved wrist, shoulder, spine and elbow health - Hanging vertically provides much-needed spinal decompression that lubricates, hydrates, and nourishes the intervertebral discs of your spine. This is especially helpful following compressive exercises like squats and deadlifts in the gym, or, sitting at your desk all day.

Whether you're a complete beginner or advanced gym rat, I'd highly recommend jumping up to the bar and giving it a go next time you hang out at the gym.

Contrary to the name, Olympic lifting isn't just for Olympians.

Incorporating Olympic lifts like snatches and cleans into your routine doesn't just help you rack up badass points in the gym, they offer several other benefits. We're talking improved athletic performance, bone density, range of motion and injury prevention.

Maybe cleaning isn't such a pain afterall...

**ch

Does the idea of a treadmill session make you tear up? Boxing could be for you - a fantastic form of cardio that works the entire body.

It's not too bad for stress management too...