To whatever sun is left to soak on a lazy Sunday evening in am making the most out of it and updating myself on learning effectively . Life alone is a great lesson but how many times do we see it as a lesson learn and not a mistake ? I certainly have! .

What do you want to learn this year ? What are the steps you're gonna have to take to achieve what you want to learn ?

I love learning about new knowledge about fitness , it probably already existed and i would read similar studies or articles over and over again with just a little tweak but it still keeps me interested to learn more and know more . Am I all about fitness of course not ! Just remember to have a balance for the long run!

Since it's a Sunday I shall put my phone away and enjoy just a little bit more, will leave my workout for this week so feel free to join me if you have no clue what to do in the gym !


Monday
4x12 reps
Back squat Squat

3x12reps
Front squat
Barbell row
Walking lunges
Bendover row
V ups

Tuesday
4x12
Stiff leg

3x12
Shoulder press
Skater lunge
Lateral raise
Back extension
Leg lifts

Wednesday
Sprints
8 sets 50 m
Or
30 min run

Thursday
Rest

Friday
4x12
Front squat

3x12
Barbell shoulder press
Barbell row
Barbell single leg deadlift
Swiss mt climber

Saturday
Whatever exercise you fancy or whatever muscle group that's not aching
+
20 -30 min run

Sunday
Rest

Believe it or not it's 2016 ! Well this year I plan to do much more in the fitness scene if everything goes well of course. So I could blog daily now, since I'm so free and I got everything sorted I can blog slightly more often with a conscious effort. In fact I love blogging except my command of English is so poor , you all make of me! but I don't really care as long as I get my point across and you learn something along the way , my job here is done ! 

Also i'm conducting a Basic Movement group class on the 12th 13th and 20th February, slots are limited. After this 3 days course i assure you that all of your lifts in the gym and exercise form would be perfect and pain free. Below is the main highlights of what i would be covering, 
charges are pretty affordable at $50 per day or join me for 3 days for $120 that's like $40 per day, Personal training would probably cost $120 and not many people could afford it therefore this session i could teach all of you proper form and technique and small adjustment that you could make  to maximise you effort in the gym. Drop me an EMAIL at [email protected] or text me at 85225243 to reserve a slot.

Day 1 (12 feb 6pm-7pm)

• What are basic movement pattern?
• Daily activities we do and what are the detrimental effects?
• Fixing your mobility issues(Foam rolling and stretching )
• Movement pattern 1:Squat
• Exercise challenge

 
Day 2 ( 13 feb 12pm-1pm)

• Movement pattern 1:Squat recap
• Movement pattern 2:Lunges
• Movement pattern 3:Bend
• Movement patter 4:Twist
• Exercise challenge

 
Day 3 (20 feb 12pm-1pm)

• Movement pattern 5:Push
• Movement pattern 6:Pull
• Movement pattern  7 :Gait combination
• Basic Programing
• Exercise challenge
• Q&A