Have you got an attack plan ready for the new year?

“Motivating Action – Monday” Have you got an attack plan ready for the new year? I have and I already know what I want to achieve, where I am going and what I am going to do to support my journey! I also know what…

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Effort + Consistency Over Time = Success!

Effort + Consistency Over Time = Success! No matter how grand your goals are, you will never taste victory if you do not apply a high level of consistency. My suggestion is take pressure off yourself, get out of your head, take action and stop…

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Coffee, Egg or Carrot – Which one are you?

This is a good lesson for all of us, no matter what stage of life you’re in. This is one of those stories that people can relate to.  It is not original but it is a great one for us to remember that within any…

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How to make lifestyle changes?

How to make lifestyle changes? One issue we face in society is the facilitation and delivery of effective services and programming that can support an individuals success towards a lifestyle change. How do we do it on our own and how do I find someone to…

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Why Did I Quit My 100K Job?

Why Did I Quit My 100K Job? What makes someone pack up their bags, quit a stable job and lifestyle to go follow a different path in life?  Choices! Have you been here before? I have always worked hard, did my part, did my duties with integrity and took…

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Sebastian’s Workout 12/04/2015

Sebastian’s Workout 12/04/2015 Train with intent and focus on the muscle groups required for that specific day.   Don’t train habitually!  Train with intention! My program today was with a focus on my upper body, posterior and with the intent of volumed progression with my…

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Life is an Adventure!

Life can be and is most of the time a grind. Life knows how to hurt us in so many simple ways. Life can take our breath away even when we are standing still. Life can make us cry even when we are at a…

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Sebastian’s Workout 22/03/2015

Sebastian’s Workout 22/03/2015 Here is my Sunday workout!  Working on strength and volume.  It is also inline with my blog piece on the Endocrine system which is something we discussed during the week as a team in our X-Element sessions.  Working with the body and creating stimulus in…

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The Correct Deadlift

The Correct Deadlift Sebastian’s Coach Review  The Deadlift is the pinnacle of lifts as it is the only skill where we can maximise the overall load into one single rep.  This means more weight, resistance and stress is applied to the entire muscular and skeletal…

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Sebastian’s Workout 03/02/2015

Sebastian’s Workout 03/02/2015 Try this one! I did!   Warm Up Row 2.30 – As Fast As Possible 30 TRX + 30 Pushups   The Workout – 5 Rounds  6 x 80KG Bench Press 1 Minute 16KG KB Clean & Jerk 8 x 60KG Clean &…

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The Best Way 4 Overweight People

The Best Way 4 Overweight People This applies to anyone who wants to be successful in life and in the gym.  Successful in general.   Lets face it, some people need more help than others but we can all benefit from the below points.  Success…

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What is Multi-Planar Movement?

To best coach functional strength training, it is our job to ensure that programming considers all the variables found in all planes of motion. This will provide a greater set of benefits. The movements are considered functional as they are aligned with the true mechanics…

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Sebastian’s Workout 18/01/2015

Sebastian’s Workout 18/01/2015 The days are gone for me when I would do the stock standard 3 x 10 workout. I look for a rep range of 8 to 12 for the goals I currently have (Mix it up each week). I enjoy high rep…

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Are you a survivor?

Are you a survivor? I remember asking someone I had not seen in a while how they were.  How had they been going since I last saw them.  It had been a good 10 years or so.  Their answer was profound.  They said “I am surviving”.  …

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Sebastian’s Workout 11/01/2015

Sebastian’s Workout 11/01/2015 Neuroscience is of great interest to me and is of great relevance when programming, coaching and implementing an understanding of what is required to obtain the greatest response throughout the body as a whole.  The nervous system is essentially in control of all…

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X-Element 06/01/2015

X-Element 06/01/2015 This was a session based on the numerous chalk handprints left on the wall by our wonderful members.  I used Pythagorus theorems to workout this very tough session. 🙂 I did this myself and recorded the following times. Stage 1 – Warm Up  Warm Up Of…

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6 Crucial Training Tips

6 Crucial Training Tips  Looking for inspiration? Looking for that sign? A defining moment? A defining moment can be when you make the right choice that ultimately changes your life. Read on for 6 of the most crucial tips for success in the gym and…

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Paretto’s Principle

Paretto’s Principle The 80/20 rule is something most of us have heard of, something I tend to be aware of when thinking about efficiency and a return for output.  I apply this to most things in my life.   Many of us fail to adequately…

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The Pro’s and Con’s of X-Element45

The Pro’s and Con’s of the X-Element45 system run by the team at Elements4Life are ultimately defined by the principals of “good coaching”and “good programming”.  Anyone can implement a Workout of the Day (WOD).  Anyone can get someone to do a specific skill.  The key…

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Sebastian’s Workout 20/12/2014

Sebastian’s Workout 20/12/2014 My personal progression is based on a dedicated desire for self improvement.  A goal.  Short term and long.   Mental and physical.   I just get it done.   It is not easy to always get yourself up for training, get yourself…

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Don’t Settle 4 Less!

Don’t Settle 4 Less! Everyone has a story! It is their past journey to this point.   The NOW! I believe you must use this experience to move yourself forward.  Progression and strength truly comes from life experience.  Be sure to manifest the future and…

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Sebastian’s Workout 6/12/2014

Sebastian’s Workout 6/12/2014 Working on my compound and isolation, strength and power.  Generally….my entire body.  I love working out! Stage 1 – Warm Up 500m Row   Stage 2 – The Skills 3 Rounds TRX Pushups   3 Rounds Seated Row Lat Pulldown   3…

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Sebastian’s Workout 19/11/2014

Sebastian’s Workout 19/11/2014 Following workout with no break.  Superset.   From whoa to go! Row 500 Barbell Walking Lunge 40KG – 22 Steps 10 Barbell Squats 2 x 8 – Chest Press – Plate Loaded @ 80% Barbell Walking Lunge 40KG – 22 Steps 10…

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Sebastian’s Workout 18/11/2014

Sebastian’s Workout 18/11/2014 Working on my all round athletic performance but making sure I do all my major lifts for the week. Will do some 60% powerlifting and some bench tomorrow. X-Element sessions for my HIIT and hormone release. My Workout Back Squats 5 x…

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Sebastians Workout 04/11/2014

Sebastians Workout 04/11/2014 Quick Hit 4 Time KB Swing – 24KG Power Cleans – 50KG Reps – 10,8,6,4,2 My Time – 4.23 mins

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Sebastian’s Workout – 02/11/2014

Sebastian’s Workout – 02/11/2014 5 minute Row 5,3,1 – PushPress – 60KG 1RM 5,3,1 – Rack Deadlift – 160KG 1RM 3 Rounds 10 Dips 5 Pull ups – Wide Grip 5 Pull ups – Under Grip 3 Rounds 10 Plated Loaded Chest Press 10 Pushups…

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Sebastian’s Workout 01/11/2014

Sebastian’s Workout 01/11/2014 I am personally looking to increase my strength back to a previous level after some time off “full time” training. Looking to get to 150KG on my back squat and working towards 200KG on my Deadlifts with 150Kg as my short term…

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