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What Is On your Plate? 🤔Did you know around 90% of adults in the developed world are malnourished? 🍤This is not from a lack of macros Proteins, Fats, Carbohydrates This is from a lack of micros vitamins and minerals 💪Having adequate micro intake plays a major role in achieving chemical and hormonal balance within the body as every chemical reaction of which there are constantly thousands taking place is fuelled largely by micros. 🍰The main reason for this health destroying epidemic is over consumption of processed, refined foods, sugar and protein shakes etc which have little to no nutritional value in the micro department. 🍄Fresh vegetables and fruits should make up a large percentage of your daily nutritional intake by aiming for at least 2 cup sized servings with every meal you will get a large percentage of the nutrients you need to obtain optimum health. Sending good energy and inner strength to you all Coach Wallis #health #nutrition #diet #behealthy #lifestyle #eatclean #eatwell #vegetables #nutritionist #phuket #phuketpersonaltrainer #happy #life

Very Proud Of My Student @jakobbaydk 👊Jakob trained with me for around 3 months in 2013 he came to me as a regular drinker doing very little exercise. 🙏I still remember vividly with a smile on my face the first group fitness class Jakob did with me more than 5 years ago, he almost collapsed with exhaustion only a short way in to the class. 💪Well fast forward to the present day and Jakob is now an OCR athlete competing in elite tournaments around the world. 🥦Jakob has started an amazing charity competing in OCR races to raise money for children with cancer @fundracersdk if you are ever at an OCR event please go and support these guys. 👏I am super proud of you Jakob and the person you are today I cant wait to be thrown in to another OCR event with 2 days notice next time we meet 😂😂 Sending good energy and inner strength to you all Coach Wallis #OCR #proud #transformation #beforeandafter #fatloss #weightloss #fitfam #instafit #phuket #phuketpersonaltrainer

Core Conditioning With A Smile 💣Reliving my military days with a core finisher at the end of one of our group conditioning classes. 💥Crawling and planking combined are a great combination just like strawberries and cream😁 💪Crawling is a dynamic Movement focused core exercise that targets almost the whole body due to the nature of the exercise which involves pulling and pushing with the arms and legs through acute angles thus engaging the anterior, posterior, lateral and spiral lines of the body. 👉Planking is an isometric Static hold that targets the core as a single unit to resist force. Planking on the hands brings the arms and shoulders in to play increasing the load through the nervous system. Sending good energy and inner strength to you all Coach Wallis #gains #fitness #fitfam #cardio #fitness #fitnessaddict #getstrong #gymlife #sweat #strengthandconditioning #gym #health #phuketpersonaltrainer

Want To Get Fit, Strong, Mobile And Healthy In Paradise? 💪We teach out of a number of amazing locations and facilities in Phuket including @sitsongpeenongphuket_muaythai @phuketfit_th @amitywellness @actionpointresort being just a few of the locations we coach out of. 👉We have access to great facilities along with amazing beaches and jungle for varied results focused workouts. 💥We guarantee if you put your trust in us we will get you the best results possible, Whether you are looking to burn fat, become a better athlete, improve mobility, reduce pain and discomfort or just to feel and move better we have the optimal program for you. 💣With 11 years experience as a coach having taught more than 30 000 students in 12 countries to date we have the experience to help you achive better. 🖤 Our passion is your results. Sending good energy and inner strength to you all Coach Wallis #health #fitness #paradise #beachworkout #bootcamp #traininparadise #results #weightloss #6pack #workout #fitfam #passion #instafit #phuket #phuketpersonaltrainer

Eccentrically Loaded Kettlebell Swing 🏎The aim here is to increase the load through the nervous system as the kettlebell is lowered downwards sparking an increased recoil response from the neuromuscular system as the hip drive is initiated at the end range of the movement. 💪Kettlebell swings are a great exercise to develop the posterior chain Tissue in the back line of the body The glutes buttocks are the primary muscle group used to initiate the hip drive with secondary activation of the hamstrings, calves, soleus and core. 👣Be sure to initiate the movement from the feet and focus on keeping a strong hip hinge pattern as a kettle bell swing is very hip dominant unlike a squat which is more knee dominant. Sending good energy and inner strength to you all Coach Wallis #kettlebells #legday #legs #ass #strengthandconditoning #strong #cardio #crossfit #fifam #instafit #health #fighter #thailand #phuketpersonaltrainer #phuket

From Fighting Obesity To Fighting In the Ring👊 👍Jeff was a student of mine for 3 months in 2017 sharing in his amazing transformation was very rewarding. 👊Jeff has to date had 8 professional fights and has started on the path to becoming a professional coach himself which makes me feel so proud🖤 🥦There was no crazy crash diets or training till death almost comes we just focused on building good habits such as eating a variety of lean proteins, adding in a good mix of fresh fruit and vegetables, cutting out most of the refined and processed foods while aiming for 1.5_2.0 hours of physical activity 5_6 days a week. Sending good energy and inner strength to you all Coach Wallis #transformation #bodytransformation #beforeandafter #weightlossjourney #weightloss #fatloss #health #proudcoach #bebetter #fitness #phuketpersonaltrainer

#Repost @synergy_af with @get_repost ・・・ Explosive Rotational Core Development 👊A big part of gaining a better understanding of human movement is to experiment with different movements and try new movement scenarios. 👉Here the focus is on combining an explosive pushing movement with fast hip rotation whilst engaging hand eye coordination. 💪By combining these vary different stimulus kinesthetic intelligence and coordination are developed, movement skills will increase as the neurological system is stimulated creating new neurological pathways as our mind body connection becomes stronger. 👉Think not only about training the body but training the mind and neuromuscular system and watch your results soar. Sending good energy and inner strength to you all Coach Wallis #fitness #strengthandconditioning #training #workout #6pack #core #abs #MMA #knowledge #athleticdevelopment #power #speed #anatomy #sport #phuketpersonaltrainer #sitsongpeenongphuket

Explosive Rotational Core Development 👊A big part of gaining a better understanding of human movement is to experiment with different movements and try new movement scenarios. 👉Here the focus is on combining an explosive pushing movement with fast hip rotation whilst engaging hand eye coordination. 💪By combining these vary different stimulus kinesthetic intelligence and coordination are developed, movement skills will increase as the neurological system is stimulated creating new neurological pathways as our mind body connection becomes stronger. 👉Think not only about training the body but training the mind and neuromuscular system and watch your results soar. Sending good energy and inner strength to you all Coach Wallis #fitness #strengthandconditioning #training #workout #6pack #core #abs #MMA #knowledge #athleticdevelopment #power #speed #anatomy #sport #phuketpersonaltrainer #sitsongpeenongphuket

Post Apocalyptic Sprints 💀When the zombie apocalypse comes be ready by learning to sprint. 🏃‍♂️Thursdays are sprint and explosive ballistic training to build a body ready for whatever comes your way. 💪All our group classes are programmed for maximum results in a broad range of areas. 👉You will burn fat, build lean muscle, improve stamina and coordination while developing a greater understanding of the why behind the workout. 👍We dont just train you we coach you to be better. Sending good energy and inner strength to you all Coach Wallis #fitfam #fitness #instafit #workout #groupfitness #health #sprint #thailand #pictureoftheday #losefat #weightloss #bebetter #strengthandconditioning #phuketpersonaltrainer

Truly Listening To Others Is Where The Real Magic Happens 👥Every single person I meet has a different story to tell and something to teach me be it positive or negative. 👤As a human being and especially as a coach we all to often get so focused on sharing our own opinions and beliefs that we tend to forget the art of listening and digesting what other people have to say to us. 👉Many times I have took away valuable information from conversations with my students that has proved very valuable in my persuit of helping people progress and achieving as close to their potential as my skill set allows. 👊I was very fired up and pumped to sit down with the pro fight team @sitsongpeenongphuket_muaythai @magnus_sitsongpeenong @samingpri_sitsongpeenong @chadcollins_muaythai @kurtis_al today discussing ideas on how we can develop as a team working towards optimum performance. 🤝Listening and accepting that we are only as good as our ears is one of the best abilities we can ever learn. Sending good energy and inner strength to you all Coach Wallis #athlete #fighter #fitfam #team #fitness #Muaythai #strengthandconditioning #athleticdevelopment #sportspecific #listen #tfw #bebetter #phuketpersonaltrainer #knowledge #ears #wisdom

‭Tag your workout partner because last nights squat workout was horrible 😅 Watch the full video for all exercises. - 10 min squat specific warm up. - Descending rep back squats from 10-5, using an Every Other Min On Min time frame. So you go on the 0 then the 2 min mark, 4 etc. if it takes you 40 secs to do the reps that’s 80 secs rest. Go heavier throughout if needed. - Accessory work for the squat. Perform these 4 exercises in this order: 📍RLE split squat x5 each leg keeping it 3-4 secs down. - 📍 Suitcase carry x1 lap each side. Stay braced and proud, don’t shift. - 📍Horizontal banded step ups x5 each leg. Focus on driving through the step and squeezing into the band then fighting it to stay controlled on the way down. - 📍Pallof press squat, perform a press at the top, half way and bottom position of the squat, that’s 1 rep. Get 5 each side. Brilliant exercise to teach core control in the squat position. - Rest for 90 seconds and get 3/4 rounds. - 📍150m Rower sprints x3 with 45 seconds in between. - Hit save, tag your workout partner and give this seriously challenging session a try!

Great message here, but the photographer is even more impressive 😂 (hint: it’s me) . . #Repost @synergy_af with @get_repost ・・・ What Is The Key To Achieving Results? 🤔I often get asked what is the best training for getting in shape? what is the best food to lose fat? what is the best time to eat?,How many meals should I eat per day? What is the best way to get results fast? 🎖The key to all of these questions is there is no best there is only....... CONSISTENCY, PATIENCE AND RECOVERY 🎁There is no best training system, food, magic number of meals to eat or special time to eat we are all individuals, different scenarios work differently for all of us. 🎈How I need to train, how my mum needs to train, how all my students need to train, it is different for all of us as we are all unique and have very personalized genetic coding that reacts differently to varying training and nutritional stimulus. 🎯Dont be afraid to experiment and find what works and feels good for you as an individual. 🥊If you need any advice drop me a message and I will happily answer your questions to the best of my ability. Sending good energy and inner strength to you all Coach Wallis #recovery #results #relax #downtime #fitness #instafit #nature #chill #thailand #phuket #phuketpersonaltrainer

What Is The Key To Achieving Results? 🤔I often get asked what is the best training for getting in shape? what is the best food to lose fat? what is the best time to eat?,How many meals should I eat per day? What is the best way to get results fast? 🎖The key to all of these questions is there is no best there is only....... CONSISTENCY, PATIENCE AND RECOVERY 🎁There is no best training system, food, magic number of meals to eat or special time to eat we are all individuals, different scenarios work differently for all of us. 🎈How I need to train, how my mum needs to train, how all my students need to train, it is different for all of us as we are all unique and have very personalized genetic coding that reacts differently to varying training and nutritional stimulus. 🎯Dont be afraid to experiment and find what works and feels good for you as an individual. 🥊If you need any advice drop me a message and I will happily answer your questions to the best of my ability. Sending good energy and inner strength to you all Coach Wallis #recovery #results #relax #downtime #fitness #instafit #nature #chill #thailand #phuket #phuketpersonaltrainer

Want Healthy Mobile Strong Shoulders? 💣Think Vestibular training working through all 3 planes of anatomical movement transverse, sagittal and coronal together. 💥The glenohumeral joint shoulder joint Is the most mobile joint in the human body this is to allow us maximum freedom of movement through our arms to throw things and pick things up etc. 👉Often we focus to much on single plane of movement exercises such as military press and our freedom of shoulder movement often decreases limiting or ability to perform while increasing our risk of injuries. 💪These 2 movements develop the whole shoulder as a single unit working all 3 muscular heads of the shoulder. The rotator cuffs, scalenes, trapezius, rhomboids, latissimus dorsi, intercostals, serratus and obliques which all support and work in unison with the shoulder joint are all recruited and will see positive development. 👉Think about not only the individual areas you want to target in your workout, instead think more about how areas of the body work together to stabilise and assist each other, do this more and feel your results soar while your injuries diminish. Sending good energy and inner strength to you all Coach Wallis #strengthandconditoning #crossfit #mma #gym #sitsongpeenongphuket #muaythai #shoulderhealth #posture #mobility #personaltrainer #phuketpersonaltrainer #tfw

If we have a paradise, then it is here🙌😍 #paradise🌴 #travelwithme #fitnessbikini #fitnessmodel #phuketpersonaltrainer #personaltrainerthailand #thailand🇹🇭 #phuketmodel #followme

My New Home😁 And Home Of The Very Best Muay Thai Coaches @sitsongpeenongphuket_muaythai 🖤I am very excited to be joining such a talented team of coaches, fighters and students. 💪Strength, movement and conditioning classes are being added to the programme starting this month drop us a DM if this is of interest to you. 👊These classes are designed to be largely performance focused with a mix of athletic strength training specific to martial arts building a stronger, faster, more powerful and resilient athlete able to react to any given situation. 👉Train for results while burning fat and building muscle Sending good energy and inner strength to you all Coach Wallis #muaythai #gym #martialarts #nakmuay #strengthandconditioning #athlete #fighter #sportspecific #athleticdevelopment #thailand #phuket #phuketpersonaltrainer #sitsongpeenongphuket

Explosive rotational fascial recoil training. . . #Repost @synergy_af with @get_repost ・・・ Want To Build A Strong Core? 🎯The rotary rip crunch will target the core from all angles. 🏌️‍♂️By adding in a band tension is built up through the arm lines, side and spiral lines of the body on the eccentric lengthening of the tissues part of the movement before being released through kinetic recoil to generate rotation through the concentric shortening of the tissues phase of the movement. 💪The shoulders, latissimus dorsi large muscle that sits under the shoulders which plays a pivotal role in shoulder and trunk stability, the ribcage and even IT band the main highway for rotational recoil movement that runs along the outside of the thigh from the hip to the knee is engaged. 👉This exercise is great to build a strong resilient reactive core able to generate and also resist force allowing the spine free movement potential to generate power. 👉Be sure to keep your feet planted and initiate the movement from the hand for optimum results. 🤔Try the rotary rip crunch and tell me what you think? Sending good energy and inner strength to you all Coach Wallis #abs #6pack #corestrength #MMA #fightspecific #strengthandconditioning #strongcore #instafit #gym #crossfit #sportspecific #athleticdevelooment #phuketpersonaltrainer

Want To Build A Strong Core? 🎯The rotary rip crunch will target the core from all angles. 🏌️‍♂️By adding in a band tension is built up through the arm lines, side and spiral lines of the body on the eccentric lengthening of the tissues part of the movement before being released through kinetic recoil to generate rotation through the concentric shortening of the tissues phase of the movement. 💪The shoulders, latissimus dorsi large muscle that sits under the shoulders which plays a pivotal role in shoulder and trunk stability, the ribcage and even IT band the main highway for rotational recoil movement that runs along the outside of the thigh from the hip to the knee is engaged. 👉This exercise is great to build a strong resilient reactive core able to generate and also resist force allowing the spine free movement potential to generate power. 👉Be sure to keep your feet planted and initiate the movement from the hand for optimum results. 🤔Try the rotary rip crunch and tell me what you think? Sending good energy and inner strength to you all Coach Wallis #abs #6pack #corestrength #MMA #fightspecific #strengthandconditioning #strongcore #instafit #gym #crossfit #sportspecific #athleticdevelooment #phuketpersonaltrainer

Really Looking Forward To Coaching This Guy @magnus_sitsongpeenong a super talented guy and as humble as they come. 👥You become the most like the people you spend the majority of your time around so choose your workplace carefully as this is where around one third of your life is spent. Choose to spend that time in the right or wrong environment and guaranteed it will effect the person you are either in a positive or negative way. 💪I am super lucky to be teaching in such a great positive environment where everyone is working together towards one common goal. Sending good energy and inner strength to you all Coach Wallis #muaythai #martialarts #mma #strengthandconditioning #athleticdevelopment #sportspecific #athlete #fighter #coach #fitness #fitfam #fightfam #phuketpersonaltrainer #instafit #sitsongpeenongphuket

Climbing The Ladder To Success 👉Join our PGS Personalized Group Sessions Where we tailor the training to your small groups individual needs. 👊We emphasize a thorough warm up incorporating mobility, dynamic movement, CNS Central Nervous System Activation and thorough activation of the torso including hips, glutes and core. 💪This is to promote optimum performance with minimal risk of injury. 🤝The sessions consist of a variety of functional movement focused strength training, speed and power development, agility and kinesthetic intelligence learning through complex movements 🤔The brain is the biggest oxygen and energy consumer within the human body so train the brain and improve the body all while losing fat and gaining fitness. 🏋️‍♀️Small PGS athletic programmes are now available so if you are in Phuket on holiday looking to get leaner and or work on improving your body or if you are a fighter or any other athlete looking to improve in your given sport grab a few friends and train together, Get the results of personal training without the price tag. Sending good energy and inner strength to you all Coach Wallis #grouptraining #fitfam #fitness #instafit #traintogether #workout #gym #results #weightloss #injuryfree #bebetter #tfw #personaltrainer #phuketpersonaltrainer

Monkeying Around🐒 Trying new things and engaging my brain. 👤As human beings we have evolved to be a very well rounded creature that is pretty average at almost any athletic activity. 💪Running, jumping, climbing, swimming, fighting etc we can do all of them but put us next to any creature on earth that is well developed in its skill set and physically we are far from the best at anything. 🐅Many animals such as horses🐎 can beat us at running, even a tiny insect such as a cricket🦗 would destroy us in jumping, crocodiles🐊 are one fearsome creature that would obliterate us at swimming, monkeys🐒 laugh at our climbing skills and man get in the ring with a silverback gorilla🦍 and even @miketyson or @mcsweeneymma would not last 10 seconds. 👉What I am getting at is its not our physical ability where we excel, we actually suck pretty hard as athletes vs animals. 🤔It is with using our mind and brain capacity where we really excel so when training focus on using your brain more, learning new skills and mastering movement rather than just smashing out 1000 rep challenges and watch your results go through the roof as you build new neurologoical pathways in the brain building a stronger neurological system capable of producing better quality movement. Sending good energy and inner strength to you all Coach Wallis #Athlete #strengthandconditioning #fitness #instafit #climbing #Sport #fitness #gymnastics #ocr #athleticdevelopment #bebetter #results #gym #personaltrainer #phuketpersonaltrainer #melbourne #australia

🙏I Have Been Very Lucky To Have Both Worked Alongside And Been Coached By This Awesome Yoga Instructor @wtfstateofmind. 💪Here Adrian is discovering the world of strength and conditioning. As a coach I feel many of us get to stuck with just teaching a very limited spectrum to our students such as only teaching HIIT, weightlifting or calisthenics etc. 👍All training systems have positives and negatives so the more we are open to experimentation , learning and seeing the benefits of the broad spectrum of training systems the more we can help our students develop and become more adaptable and resilient. 🙏Thanks for all the help and great advice you have given me over the years it has helped me not only improve within my own body but also as a Strength, Movement And Conditioning coach having a real understanding of the importance of recovery has been game changing in my teaching. 👉Before first meeting Adrian in 2012 I was one of the macho guys with the opinion that yoga is for girls and guys who want to skip real training. ☝️Well what can I say 6 years later and I am now always explaining and encouraging people to have yoga as a serious part of their program as without the right recovery with both the body and especially the mind the real training as I used to call it is often doing more harm than good. 💖So put on your pink leotards or baggy pants and embrace the flow😁 Sending good energy and inner strength to you all Coach Wallis #fitness #instafit #recovery #fitfam #training #crossfit #strengthandconditioning #mobility #yoga #health #personaltrainer #workout #bebetter #tfw #phuketpersonaltrainer #thankyou

More rotational exercises we are developing. . . #Repost @synergy_af with @get_repost ・・・ Grounded Buzz Saw 🤔Want to build a strong core and neurological system capable of delivering explosive power and resisting trauma? 👊The Grounded buzz saw is working on developing rotational core strength in a ground facing up, compromised position without the aid of the major leg muscles 👉By rotating at the hips, keeping the trail foot planted and fully grounding the lead leg upon rotation the hip flexors are lengthened while engaing the obliques, abductors ,Tfl and IT band to fuel the bulk of the abduction of the lead leg thus a great exercise to aid in hip mobility. 💪Adding in the unstable counter weight of the sandbag increases the progressive load on the core while optimizing CNS recruitment as the fingertips are hard wired to engage our core muscles when pressure is applied. 👤This is because the brain perceives pressure through the sensors in the fingertips as we are about to engage in an athletic movement such as throwing a spear as a consequence of this feedback the core is hardwired to activate and be actively involved at the start range in the movement to allow the spine to both freely move for power production and to stabilise at the end range of movement to protect the spine and decelerate the movement. 👉Everyone will benefit from this exercise but fighters, especially MMA fighters and wrestlers will reap the biggest rewards. Sending good energy and inner strength to you all Coach Wallis #MMA #sportspecific #athleticdevelopment #strengthandconditioning #abs #6pack #fitness #instafit #gym #power #wrestling #bebetter #trainsmart #personaltrainer #phuketpersonaltrainer

Grounded Buzz Saw 🤔Want to build a strong core and neurological system capable of delivering explosive power and resisting trauma? 👊The Grounded buzz saw is working on developing rotational core strength in a ground facing up, compromised position without the aid of the major leg muscles 👉By rotating at the hips, keeping the trail foot planted and fully grounding the lead leg upon rotation the hip flexors are lengthened while engaging the obliques, abductors ,Tfl and IT band to fuel the bulk of the abduction of the lead leg thus a great exercise to aid in hip mobility. 💪Adding in the unstable counter weight of the sandbag increases the progressive load on the core while optimizing CNS recruitment as the fingertips are hard wired to engage our core muscles when pressure is applied. 👤This is because the brain perceives pressure through the sensors in the fingertips as we are about to engage in an athletic movement such as throwing a spear as a consequence of this feedback the core is hardwired to activate and be actively involved at the start range in the movement to allow the spine to both freely move for power production and to stabilise at the end range of movement to protect the spine and decelerate the movement. 👉Everyone will benefit from this exercise but fighters, especially MMA fighters and wrestlers will reap the biggest rewards. Sending good energy and inner strength to you all Coach Wallis #MMA #sportspecific #athleticdevelopment #strengthandconditioning #abs #6pack #fitness #instafit #gym #power #wrestling #bebetter #trainsmart #personaltrainer #phuketpersonaltrainer

Working with @synergy_af to bring some fascial training content. More vids to come. . . #Repost @synergy_af with @get_repost ・・・ Rotational core Development 🏗Want to build a strong adapaptable core for sport and or everyday life? Try these 3 movements 👣We are the only mammal to walk solely on 2 legs so with this achievement we rely heavily upon rotation for almost every movement we undertake. 👟Be it be walking, sprinting ,Martial arts or kayaking the lateral and spiral lines are heavily involved to generate kinetic energy within the soft tissues of the body which is then released through recoil this is called fascial recoil. 💪I all to often see people with a very overdeveloped tight front line of the body suffering from shortening of the abdominal muscles, hip flexors and psoas etc. This is largely due to overstimulation during both everyday life and also during training sessions with this overdeveloped line the other 3 lines of the body become restricted and cannot function optimally thus reducing performance while increasing the risk of injury⚡ 👉Here are 3 rotational exercises from beginner to advanced designed to work the core as a 360° entity leaving no part of the core untouched. 👉Be sure to start with the level 1 and progress as you master the movement towards level 3. 👉Aim for 2_3 sets of 5_10 repetions on each side. ☎️If you have any questions drop them in the comments below. Sending good energy and inner strength to you all Coach Wallis #6pack #strengthandcondotioning #abs #core #mobility #fitnessmotivation #functionaltraining #crossfit #ocr #MMA #athleticdevelopment #personaltrainer #phuketpersonaltrainer #results

Rotational core Development 🏗Want to build a strong adapaptable core for sport and or everyday life? Try these 3 movements 👣We are the only mammal to walk solely on 2 legs so with this achievement we rely heavily upon rotation for almost every movement we undertake. 👟Be it be walking, sprinting ,Martial arts or kayaking the lateral and spiral lines are heavily involved to generate kinetic energy within the soft tissues of the body which is then released through recoil this is called fascial recoil. 💪I all to often see people with a very overdeveloped tight front line of the body suffering from shortening of the abdominal muscles, hip flexors and psoas etc. This is largely due to overstimulation during both everyday life and also during training sessions with this overdeveloped line the other 3 lines of the body become restricted and cannot function optimally thus reducing performance while increasing the risk of injury⚡ 👉Here are 3 rotational exercises from beginner to advanced designed to work the core as a 360° entity leaving no part of the core untouched. 👉Be sure to start with the level 1 and progress as you master the movement towards level 3. 👉Aim for 2_3 sets of 5_10 repetions on each side. ☎️If you have any questions drop them in the comments below. Sending good energy and inner strength to you all Coach Wallis #6pack #strengthandcondotioning #abs #core #mobility #fitnessmotivation #functionaltraining #crossfit #ocr #MMA #athleticdevelopment #personaltrainer #phuketpersonaltrainer #results

Want To Build Strong Mobile Hips? 💥The hips are the only solid connection between the lower body and upper body so developing strong, mobile, adaptable hips is of upmost importance whether you are a pro athlete or a post person we all benefit from healthy hips. 💣This exercise works the hip through a full ROM range of movement Engaging the hip flexors, hip extensors, abductors and adductors whilst developing ankle and knee stability in the standing leg. 👣By adding in banded resistance above the knee increased traction is created through the joints and the foot itself promoting increased neurological feed back from the toes and plantar fascia sole of the foot thus increasing athleticism and the ability to produce explosive power through recoil. 👊Proprioception, balance and the bodies resilience to unforseen trauma such as rolling an ankle or twisting a knee is also improved so reducing the risk of connective tissue injuries. 🖤Our passion is your results Sending good energy and inner strength to you all Coach Wallis #legday #stronglegs #injuryprevention #exercise #reducepain #strengthandconditioning #gym #fitness #athleticdevelopment #balance #MMA #workout #functionaltraining #health #personaltrainer #phuketpersonaltrainer

Who Loves A Military Style Beach Bootcamp? 🌴Phuket with its many beautiful beaches is the perfect place to get fit, get mobile, get healthy and get your daily fix of vitamin D all in a results focused fun workout. 👉Here at Synergy AF we dont just train you we coach you to be better and learn the skills you need to achieve optimum results. 💪What ever your level from total beginner to professional athlete we have the program to suit you. 🖤Our passion is your results Sending good energy and inner strength to you all Coach Wallis #beach #bootcamp #workout #fitfam #fitness #instafit #crossfit #strengthandcinditioning #weightloss #abs #6pack #personaltrainer #thailand #phuketpersonaltrainer

All You Can Do Is Try Your Best At What Ever You Do 👤All to often we are gripped by the fear of failure and rather than just going for it and following our dreams we talk ourselves out of trying often due to worrying about what other people will think if we do not succeed. 👀Failure is only failure if you quit trying otherwise it is a needed lesson in life. 👊Here at SynergyAF we aim to bring the best out of you physically and mentally delivering you the support and help you deserve to smash your goals out of the park. 🖤Our passion is your success, lets smash through those failures together. Sending good energy and inner strength to you all Coach Wallis #fitfam #instafit #passion #results #goals #gogetit #success #health #mentalstrength #bebetter #tfw #dontquit #personaltrainer #motivation #fitnessmotivation #phuketpersonaltrainer

Ice Ice Baby 👊Who needs an ice bath When you have a perma ice lake to swim in😱 💪Officially the coldest place I have ever gone shirtless, 5500 m above sea level in the mountains of Kyrgyzstan. 👉I had the honour of spending 2 weeks in Kyrgyzstan coaching the national judo team it is an experience I will never forget. 💣Life is about sharing experiences, learning and developing together, the more we let our egos go and just focus on being the best we can rather than trying to always better than others around us the more we will grow and progress. 💥If you are an open minded coach in Phuket looking for another coach to share knowledge and some training sessions with lets meet up and help each other be better coaches so we can do more to help the students as helping others be better is all that matters. Sending good energy and inner strength to you all Coach Wallis #icebath #pictureoftheday #abs #bebetter #cold #recovery #personaltrainer #development #phuket #phuketpersonaltrainer

Liver Detox👊👊 The Fighters Way 👊Why pay for an expensive detox when 1 good liver shot can do the job😂 💣My good friend and student @mcsweeneymma @ksw_mma vs @thiagosilvamma showing the perfect liver detox. 💥Ok this is probally not the best way to keep your liver healthy but having a healthy liver should be a priority no matter what you do in life. 🍄Every single thing we ingest is processed through the liver before being allowed to pass freely in to the blood stream. 🍺The liver is the filtration system of the body and a healthy well functioning liver plays a major role in hormonal and chemical balance within the body. Depending upon what we ingest the liver will produce hormonal secretions accordingly which are either beneficial or detrimental to our health and well being. 🖤So no matter what you are looking to achieve keeping your liver happy will for sure help optimise your results. Sending good energy and inner strength to you all Coach Wallis #detox #liver #MMA #health #fighter #punch #athlete #cleanse #strengthandconditioning #nutritionist #personaltrainer #phuketpersonaltrainer

Synergyaf.coach Website Is Now Published 🤔Want to know more about the history of Synergy_AF and what we stand for? 👉At the website you will find in depth information, from qualifications , background in competition, Philosophy and the various development programs we offer. 🖤Our passion is your results, contact us today and let us help you maximize your results, we have the program that is the most beneficial for you guaranteed. 👀Having taught in over 10 countries with thousands of satisfied students from world class athletes to lawyers and even a milkman😂 Let us help you achieve the best you possible. Sending good energy and inner strength to you all Coach Wallis #health #fitfam #instafit #fitness #weightloss #onlinetraining #personaltrainer #website #strengthandconditioning #movementspecialist #nutritionist #bebetter #tfw #results #phuketpersonaltrainer

Metabolic Conditioning For The Team @sitsongpeenongphuket_muaythai 🖤 Thanks Tim, I feel very privilidged getting to coach so many talented individuals, you guys all really impressed me and killed it in the movement and reactive core focused conditioning session👍. 👊When training athletes it is very important to periodize the training accordingly so as to ensure peaking is achieved on competition day. 💥Minimising the potential for burn out and injury in the lead up to competition is of upmost importance. 👉A very effective tested periodization for a fighter is to structure the training over an 8_12 week period spending 2_4 weeks in each area dependant upon the athletes requirements and or time frame. 💪I often see combat athletes lifting heavy weights close to competition day and this is a recipe for disaster. 👉Firstly.. DOMS Delayed Onset Muscle Soreness Reduces performance during the skill focused training such as pad work and sparring etc. 👉Secondly .. heavy lifting requires long periods of recovery and the risk of injuries are high which is the last thing a fighter wants in the lead up to a fight. 👉Thirdly Muscle fibers are shortened during the concentric muscular lifts and often become dehydrated and stiff after heavy loaded lifting. 💪Heavy loaded lifting is great when done with an athlete who has the foundational mechanics to lift with good form and also when programmed in correctly at the right time during the camp as part of a progressive strategy to achieve peak performance for competition day. 📞Athletic performance for athletes is one of the areas we specialize in, contact us today if you are wanting to improve your performance come competition day. Sending good energy and inner strength to you all Coach Wallis #MuayThai #fighter #MMA #athlete #strengthandconditioning #athleticdevelopment #gym #fitfam #performance #results #movement #personaltrainer #phuketpersonaltrainer

1 Exercise, All Body Activation 💣Cross body sandbell swings 🗯This exercise engages all 4 lines of the body with a constantly adapting stimulus being placed upon the core and nervous system. 💣The human body relies heavily on sensory feedback from the neurological system to achieve good quality movement. 💥Many of us are suffering from shortened lines of the body due to tight, unadaptable dehydrayed tissue that is unable to effectively slide and glide so good quality full range movement is not attainable. 👉A major cause is that many of us are stuck using the concentric muscular system for almost every thing we do. 🏢This system is designed to be very stiff and rigid so when we are lifting very heavy objects the load is evenly distributed through the bones, tendons and large muscle groups making sure the load is not placed directly through the spine etc. This is why a flat back and stiff solid body is so important on heavy compound lifts such as the deadlift. 💪The Concentric muscular system provides very poor neurological feedback due to only a few nerve endings at the end connection points with the tendons giving feedback at the end ranges of movement. This leaves a big empty void through the mid ranges where very little neurological feedback is being received. 👣Think fluid movement, lots of it rather than just muscle groups and KG lifted and watch your results go through the roof. Sending good energy and inner strength to you all Coach Wallis #strengthandconditioning #health #anatomytrains #movement #functionaltraining #results #gym #workout #fitness #bebetter #tfw #crossfit #sportspecific #athleticdevelopment #personaltrainer #phuketpersonaltrainer

Eat Well And Reap The Rewards 🍔Todays lunch was a mushroom and black bean burger with sweet potato fries and salad. 🌭We are what we eat no statement has ever been more true. Everything thing we eat is either nourishing or poisoning us, contributing to positive or negative hormonal and chemical balance within the body. 🥗Good nutrition is not complicated or time consuming it is actually very simple and does not need to take hours of preperation 🥕Making sure you eat nutritious, natural foods such as vegetables, fruits, fatty fish, lean meats and nuts etc at the core of your nutritional intake. 🍶Invest in good quality unrefined oils such as olive oils. 🍯Swap refined sugars for honey and agave syrup. 🍭Limit processed foods to a few times per week. 🍶Most of your fluid intake should be purely water. 👍Rather than feeling you have to eat set meals try eating when you feel genuinley hungry and dont eat until you feel totally full. Sending good energy and inner strength to you all Coach Wallis #health #nutrition #phuketnutritionist #deliciousfood #foodporn #eatwell #nourishment #eatclean #weightloss #diet #burger #vegan #phuketpersonaltrainer

#repost Credit to @synergy_af Left Pic Before 109KG, Right Pic After 114KG ⚡I have been working with one of the worlds best @mcsweeneymma for around 6 months now. 👊James has been a professional fighter for 20 years competing at the highest level of combat sports with associations such as @UFC @ksw_mma having fought and been coached by the worlds best small margins in progress was what we was looking for as 2_3% progress to a professional athlete is comparible to a 20_30% progress in a regular person. 💪Here you can see that although weighing 5KG more James is now much leaner with increased muscle mass. 💣As with all world class athletes James was suffering from some long term pain and imbalances when we started our journey together. 💥Our main focus has been on building a strong solid foundation ironing out the niggles that come from competing at the highest level with the neurological system, joints, ligaments,tendons and myofascial tissue being at the core of everything we do. 👉As a side effect of training the body for optimum movement and performance James aesthetics and body composition has drastically improved leaving him more muscular with big improvements in strength and the quality of muscle fibers. 💣Train for results and performance, not just for the mirror and watch your aesthetics thank you for it. 🥇Here at SynergyAF we focus on strength and movement development as one entity so if you are looking to look better, move better, perform better, reduce pain and succeptibility to injuries drop us a message and see what we can do to help you Sending good energy and inner strength to you all Coach Wallis

#repost Credit to @synergy_af Left Pic Before 109KG, Right Pic After 114KG ⚡I have been working with one of the worlds best @mcsweeneymma for around 6 months now. 👊James has been a professional fighter for 20 years competing at the highest level of combat sports with associations such as @UFC @ksw_mma having fought and been coached by the worlds best small margins in progress was what we was looking for as 2_3% progress to a professional athlete is comparible to a 20_30% progress in a regular person. 💪Here you can see that although weighing 5KG more James is now much leaner with increased muscle mass. 💣As with all world class athletes James was suffering from some long term pain and imbalances when we started our journey together. 💥Our main focus has been on building a strong solid foundation ironing out the niggles that come from competing at the highest level with the neurological system, joints, ligaments,tendons and myofascial tissue being at the core of everything we do. 👉As a side effect of training the body for optimum movement and performance James aesthetics and body composition has drastically improved leaving him more muscular with big improvements in strength and the quality of muscle fibers. 💣Train for results and performance, not just for the mirror and watch your aesthetics thank you for it. 🥇Here at SynergyAF we focus on strength and movement development as one entity so if you are looking to look better, move better, perform better, reduce pain and succeptibility to injuries drop us a message and see what we can do to help you Sending good energy and inner strength to you all Coach Wallis #transformation #beforeandafter #MMA #fighter #UFC #K1 #strengthandconditioning #sportspecific #sportscience #functionaltraining #results #bebetter #gym #proudcoach #movementcoach #personaltrainer #tfw #phuketpersonaltrainer

Left Pic Before 109KG, Right Pic After 114KG ⚡I have been working with one of the worlds best @mcsweeneymma for around 6 months now. 👊James has been a professional fighter for 20 years competing at the highest level of combat sports with associations such as @UFC @ksw_mma having fought and been coached by the worlds best small margins in progress is what we was expecting as 2_3% progress to a professional athlete is comparible to 20_30% progress in a regular person. 💪Here you can see that although weighing 5KG more James is now much leaner with increased muscle mass. 💣As with all world class athletes James was suffering from some long term pain and imbalances when we started our journey together. 💥Our main focus has been on building a strong solid foundation ironing out the niggles that come from competing at the highest level with the neurological system, joints, ligaments,tendons and myofascial tissue being at the core of everything we do. 👉As a side effect of training the body for optimum movement and performance James aesthetics and body composition has drastically improved leaving him more muscular with big improvements in strength and the quality of muscle fibers. 💣Train for results and performance, not just for the mirror and watch your aesthetics thank you for it. 🥇Here at SynergyAF we focus on strength and movement development as one entity so if you are wanting to look better, move better, perform better, reduce pain and succeptibility to injuries drop us a message and see what we can do to help you Sending good energy and inner strength to you all Coach Wallis #transformation #beforeandafter #MMA #fighter #UFC #K1 #strengthandconditioning #sportspecific #sportscience #functionaltraining #results #bebetter #gym #proudcoach #movementcoach #personaltrainer #tfw #phuketpersonaltrainer

Rotation, Rotation, Rotation ⚡Here myself and student Moise Rimbon are working on ballistic rotation with sledge hammer strikes. 👊Whether you are a professional athlete, Sunday league player, Doctor, van driver or professional gamer rotation should be a key foundational element in your training programme. 👉As human beings we are the only mammal to walk solely on 2 legs so rotation is very important to drive us through almost every movement from walking, sprinting to martial arts rotation is at the centre of pretty much everthing we do. 💪The Lateral and Spiral lines of the body are often neglected, weak and not functioning optimally this is due to lack of good quality full ROM range of movement rotation in many peoples training programmes. 💣People such as professional fighters often have tight front lines due to always being in a chin down posture with the ribcage and diaphragm compressed for protection. From being tight through the ribcage firstly the diaphragm is restricted so cardio is effected and performance potential is reduced. 💥Also the torso cant effectively rotate so striking power is diminished and imbalances are caused due to certain areas of the kinetic chain such as the IT band which runs down the side of the leg from the hip to the knee not being fully loaded during rotation so the lower back and hamstrings often have to compensate causing further mechanical breakdowns of the human body and increased risk of injury. 🌋Here at Synergy_AF we movement screen every new student to gain an in depth understanding of your current movement patterns and limitations so we can effectively help you improve them thus increasing performace and reducing pain. Sending good energy and inner strength to you all Coach Wallis #core #strengthandconditioning #sportspecific #athleticdevelopment #MMA #fighter #6pack #corestrength #workout #bebetter #tfw #personaltrainer #anatomytrains #movementspecialist #phuketpersonaltrainer

Typhoon Thursday 💪You guys really delivered today and smashed the eye of the storm👊 👉Improving power and strength with short bursts of explosive activity was at the core of todays workout. 💪When targetting the type 2 fast twitch muscle fibers which are recruited for strength and power movements our main focus is to keep the body working within the ATP and lactate energy systems to get maximum performance increase in these areas. 🕑Individual rounds are no longer than around 3 minutes with low repetitions so as to limit muscular fatigue minimising the recruitment of the aerobic energy system and keeping performance throughought the work out at the optimum level possible. Sending good energy and inner strength to you all Coach Wallis #Fitfam #instafit #workout #strengthandconditioning #crossfit #workoutmotivation #fitness #gym #happy #groupfitnessclass #athleticdevelopment #HIIT #personaltrainer #phuketpersonaltrainer

Huge thank you for props We practise what we preach We wrk on weakness and recreate I stand by my techniques Everything I teach is tried and tested at the highest level On all platforms @mcsweeney_martial_arts #repost Credit to @synergy_af One Of The Worlds Best Fighters @mcsweeneymma @mcsweeney_martial_arts in action @ksw_mma 👊Showing great head kicks, mobility and cage movement. 💪I have been working with James on his strength and conditioning for around 6 months now. 👉Something we have been primarily focusing on is improving strength through a full ROM Range Of Movement# to build longer more adaptable tissue able to generate extreme force and able to resist blunt trauma more effectively. 👊As a fighter who requires good movement being light on the feet having long adaptable tissue is of upmost importance. 💪Try using dumbells, resistance bands and adding in slam ball movements for ballistics to build strength much more relative to the sport you are participating in. 📞If you are a fighter or an athlete looking to drastically improve your performance in your given field we can help you achieve optimum performance with our athletic development program. Built from a mix of 15 years competing as a track and field athlete and more than 10 year working as a professional coach with more than 15 000 students in 12 different countries to date. Sending good energy and inner strength to you all Coach Wallis #MMA #UFC #k1 #fighter #athlete #sportspecific #strengthandconditioning #functionaltraining #bebetter #tfw #personaltrainer #phuketpersonaltrainer

One Of The Worlds Best Fighters @mcsweeneymma @mcsweeney_martial_arts in action @ksw_mma 👊Showing great head kicks, mobility and cage movement. 💪I have been working with James on his strength and conditioning for around 6 months now. 👉Something we have been primarily focusing on is improving strength through a full ROM Range Of Movement to build longer more adaptable tissue able to generate extreme force and able to resist blunt trauma more effectively. 👊As a fighter who requires good movement being light on the feet having long adaptable tissue is of upmost importance. 💪Try using dumbells, resistance bands and adding in slam ball movements for ballistics to build strength much more relative to the sport you are participating in. 📞If you are a fighter or an athlete looking to drastically improve your performance in your given field we can help you achieve optimum performance with our athletic development program. Built from a mix of 15 years competing as a track and field athlete and more than 10 years working as a professional coach with more than 15 000 students in 12 different countries to date. Sending good energy and inner strength to you all Coach Wallis #MMA #UFC #k1 #fighter #athlete #sportspecific #strengthandconditioning #functionaltraining #bebetter #tfw #personaltrainer #phuketpersonaltrainer

Dont Kill The Coach👊 👌Great effort today guys, you all gave it 100% and crushed it👍 💪Reactive conditioning was the primary focus in class. Doing the same movement over and over again with a dynamic exercise such as a sit up or holding a static isometric hold with an exercise such as a plank will build a strong core to that set stimulus rather than a core able to react to trauma such as a fall or car accident. 🥅By adding in random movements that we have to react to either verbally and or an action such as pointing or by pressure being randomly applied by another person during an isometric hold such as a plank, Our CNS Central Nervous System Is forced to react instantaniously thus building a much more reactive adaptable body able to deal with the unknown. 🏂Improved Kinesthetic intelligence, Faster reactions, Improved power output, coordination and more adaptaptable tissues are just a number of the benefits you will be rewarded with by adding in reactive training to your programme. 🤔Its not just how hard you work its much more how smart you work that will bring you the results you deserve. Sending good energy and inner strength to you all Coach Wallis #fitfam #instafit #fitnessmotivation #cardio #worjout #fitnessclass #strengtgandconditioning #HIIT #crossfit #smile #happy #personaltrainer #gym #sportspecific #phuketpersonaltrainer

Core Strength 💪Looking to develop a strong, resilient and adapatable core that is able to both produce good quality movement and to resist unforseen trauma thus effectively protecting the epicentre of the neurological system the spinal column which is the foundational pillar for all human movement. 👉The 3 point rotational plank works the core as a complete unit meaning that the front, back, side and spiral lines of the body are all targeted, Everything from the shoulders all the way to the ankles are engaged and will recieve positive benefits. 👊The 3 angles of rotation required for this exercise Internal, parallel and external rotation of the trunk and ribcage Mean that the rotational element is of full 360° activation due to the constantly changing stimulus of the movement. 💣An element of both fascial recoil to generate the rotation and concentric muscular resistance is required for balance and to stop the rotation in its tracks. 📞Give it a try and tell me how it goes. Sending good energy and inner strength to you all Coach Wallis #6pack #abs #core #absworkout #strengthandconditioning #athleticdevelopment #functionaltraining #movement #instafit #fitpro #fitfam #personaltrainer #phuketpersonaltrainer

Upper Body Conditioning. 👉The focus @rawfitnessphuket was on the 4 foundational movements of the upper body. 💪1. push, 2. Pull, 3. Hinge and 4 rotation. With developing the body through these 4 movements the whole upper body is effectively worked without the need for a huge mass of individual exercises. 👉Quality not quantity of repetitions and exercises completed in a workout is where real progress and optimum results are achieved. 👊I all to often see people smashing out set after set of the same movement patterns over and over neglecting form for quantity and loads that are often to heavy. This aproach all to often creates imbalances and weaknesses throughout the kinetic chain largely due to fatigue which can limit the quality of the movement, full ROM range of movement all to often is not achieved so we shorten rather than lengthen our connective tissue leaving us at an increased risk of injury. 💪This ego lifting approach rather than promoting good quality muscle gain and strength development hinders both good quality muscular and strength gains. 🎥Stay tuned for short effective training videos designed to optimise your gains. Sending good energy and inner strength to you all Coach Wallis #strength #strengthandconditioning #instafit #functionaltraining #workoutmotivation #workout #health #gym #athleticdevelopment #sportspecific #spinalhealth #personaltrainer #phuketpersonaltrainer

The Calm After The Storm 👉You guys all crushed it today👍, you trained hard while maintaining good technique and movement mechanics. 💪Todays focus was on multi planar movements combining 2 or more movements in to each exercise By not continuously working the same movement over and over, cumulative fatigue is spread out more evenly throughout the body creating improved symmetry and better quality movement mechanics. 👊Think multi dimensional movements when training as we are 4D not 2D creatures. Sending good energy and inner strength to you all Coach Wallis #fitfam #instafit #fitness #cardio #gym #workout #phuketpersonaltrainer #thailand

#shadowboxing Бой с тенью 👤 Против противника - который работает ✌️Вторым номером ( ждёт вашей атаки, проваливает и бьет ). Как быть? 🤔 #бойстенью #бокс #тайскийбокс #кикбоксинг #кудо #персональныйтренер #спб #тренерпхукет #персоналки #москва #thaiboxing #boxing #kickboxing #kudo #phuket #spb #coach #phuketpersonaltrainer #vitaliidunets #dunetsteam

Go With The Flow 👤Flows are a very effective way of hitting the whole body in a very short period of time. 👊By combining 3 or more movements in to 1 exercise coordination and movement mechanics will be challenged and with practice improved. 💪This flow is focused primarily around 2 kneeling rotational recoil movements that target the 4 fascial lines of the body anterior, posterior, lateral and spiral Followed by an offset loaded stand up-squat to develop concentric muscular strength in the lower body while actively engaging the core to stabilise the off set load with the obliques, intercostals and serratus anterior a group of muscles in and around the ribs providing the bulk of the support to keep the trunk stable. 👉Focus on good quality movement keeping the load moderate. 🕐I completed 3x2 minute rounds with a 1 minute rest Sending good energy and inner strength to you all Coach Wallis #crossfit #fitness #instafit #gym #workout #workoutmotivation #strengthandcondotioning #kettlebells #fitpro #anatonmytrains #fascia #fitfam #core #6pack #abs #mobility #performance #personaltrainer #phuketpersonaltrainer

7am Wednesday Core Training 👉Barbell Rollout_Clean and press superseded by what I like to call pre power steering truck driving⛟😂 👊These 2 exercises work the body through 4 of the foundational movements, Hinge, pull, press and rotation. These 4 movements develop the trunk and shoulders through 360° Front, back and sides All the muscles and connective tissues from the shoulders all the way down to the hips are engaged to stabilise the spine 💪The arms and shoulders are often the percussor for core activation such as when we are throwing objects, punches, pushing and pulling things or just picking items up and carrying them there is a strong connection required between the arms, shoulders and trunk. 👍Compound multi planar movements requiring full use of the arms and core in unison such as these movements will build a strong adaptable body able to deal with the stresses of everyday life. Sending good energy and inner strength to you all Coach Wallis #core #abs #6pack #instafit #strengthandconditioning #workout #functionaltraining #crossfit #ocr #sportspecific #athleticdevelopment #spinalhealth #tfw #personaltrainer #coach #phuketpersonaltrainer

What Is On Your Plate? 🙄Did you know as many as 90% of people in the developed world are malnourished? 🍭Malnourishment is not just a lack of quantity of food it is also a lack of the nutrients needed to sustain optimum health. 🍟Very few people in the developed world lack the quantity of food required what many of us instead lack is the quantity of nutrient dense foods required to fuel our bodies and keep us healthy from within. 🌭Micro nutrients vitamins and minerals fuel the chemical and hormonal reactions within our bodies that drive everything from brain health, tissue and cell renewal to our ability to fight disease. 🍗Micros are often the missing link in a modern diet fuelled by processed foods high in anti nutrients such as fillers and sugar. 👉One tip to up your intake of micros is add leafy greens to smoothies and as a side dish to less nutrient dense foods such as pizzas. Sending good energy and inner strength to you all Coach Wallis #health #food #nutrition #nutritionist #eatwell #heathyfood #micros #life #perform #bebetter #phuketpersonaltrainer #sportsnutritionist #cleanfood

Rotational Power Development 👊Martial arts are at the top of the tree when it comes to rotational power. To effectively Throw a strike or absorb a strike a strong mobile core able to generate and resist force is of upmost importance. 👉A great way to train the core and spine to be more adaptable is to practice producing and resisting rotation through different planes of movement. 👉Here we are focusing on downward rotation in a standing position followed directly by downward rotation in a kneeling position thus stimulating the core with and without the assistance of the legs. 💪Be sure to add high_low downward rotation, parralel horizontal rotation and low-high upwards rotation in both standing, kneeling and seated positions to stimulate and activate the core for 360 degrees adapatability. Sending good energy and inner strength to you all Coach Wallis #MMA #core #abs #6pack #spinalhealth #cardio #strengthandconditioning #functionaltraining #athlete #athleticdevelopment #sportspecific #fitness #tfw #bebetter #personaltrainer #realtraining #phuketpersonaltrainer

Spinal Mobility.. 👉Are You Pulling All Angles? 👤As human beings who stand solely on 2 legs a large part of our bio mechanical make up is geared towards generating power with rotation and recoil through the fascial lines of the body In simple terms taking tissue from a lengthened position to store kinetic energy within the lengthened muscle and fascial fibers then releasing that energy returning the tissue back to a neutral position thus generating power through rotation and recoil. 💪With the 1 arm rotary row we are focusing on achieving maximum ROM range of movement developing optimum rotation of the trunk. Focus on keeping the non loaded arm fully extended to gain as much length through the arm lines as possible so as to achieve the maximum force generation possible. 👊Throwing spears, punches, kicks, swinging a sledge hammer and sprinting are just a few of the movements that require force development through rotation, Athletes and everyday warriors will all benefit from practicing rotary movements on a regular basis. Sending good energy and inner strength to you all. Coach Wallis #core #6pack #abs #strengthandconditioning #sportspecific #athleticdevelopment #fitfam #fitness #crossfit #MMA #results #health #bebetter #spinalheath #strongback #personaltrainer #phuketpersonaltrainer

We All Need Help Sometimes. 👉As a coach I am truly blessed as I get to help people on a daily basis. Seeing a student grow in confidence from achieving things they often thought were not possible is the greatest reward to me. 💪Whether it is dropping body fat, fitting in to an item of clothing or overcoming constant pain due to an imbalance or untreated injury my job description is very simple it is to HELP people and get them the best RESULTS possible. 👉Many of us struggle to ask for help as we think it is a sign of weakness yet the best athletes in the world such as footballers, boxers etc recieve constant help on a daily basis from the team of coaches they have around them without this help they would not be the great athletes that they are. 👍Admiting we need help is not a sign of weakness it is a sign of strength💪 If we all do just one little thing each day to help another human the life of the people around us and ourselves will improve for the better very quickly. Sending good energy and inner strength to you all Coach Wallis #strengthandconditioning #motivation #inspiration #help #results #strength #health #coach #personaltrainer #fitfam #instafit #workoutmotivation #life #phuketpersonaltrainer

Back To Basics Planking Towards A stronger Core. 👉The simplest exercises are often the most beneficial. 💪The plank can be done by almost every one, It will build a strong core when practiced regularly. Having a strong core is the foundation for all movement it allows the spine to move freely and generate dynamic movement through the neuromuscular system. A strong adaptable core also protects the spine during trauma such as an accident and reduces the risk of injury and constant back pain. 👉Often we are bombarded with very technical and advanced exercises on social media. These exercises often take months and months if not years of daily practice to master. 🏋️‍♀️Most of us have only a few hours a week to train due to full time work and family commitments etc so rather than chasing the advanced movements instead focus on mastering the basics and doing them very well and watch your results sky rocket. Sending good energy and inner strength to you all Coach Wallis #strengthandconditioning #instafit #fitness #core #abs #6pack #functionaltraining #results #plank #bebetter #phuketpersonaltrainer

A Great Coach At Work @luciencarbin 🙏I had the priviledge of watching a true coach teaching my student and good friend @mcsweeneymma today during the final preperations for his upcoming KSW fight on the 6th of October. 👊There are numerous trainers out there who can put you through a tough session and bark orders at you but there are only a handful of coaches worldwide who truly teach you from the heart and live for coaching. 💪I am a strength and conditioning coach it is what I get out of bed for every day, I am very lucky as I never go to work instead I go to a place I feel happy to be everyday. 👉Seeing a student learn a new skill and or master something they did not think possible is the biggest reward there is as a coach. 💪I cant wait to see all your hard work pay off for you on the 6th James, You work your ass off and deserve all the success that is coming your way👊 Sending good energy and inner strength to you all Coach Wallis #repost #MMA #KSW #martialarts #boxing #fighter #athlete #proudcoach #cardio #tfw #bebetter #strengthandconditioning #phuketpersonaltrainer

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