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Function.Fitness.Flow

@functionfitnessflow

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Holistic coaching creating sustainable long-term changes
🏋🏻‍♀️ Online Coach/PT
🕉 Yoga & Mobility
🎎 Sports Therapy &Massage
🧩 Mindset & Habit Coaching

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WANT YOUR RESULT? FIND BALANCE BY HAVING THE TOUGH CONVERSATIONS

I’m not going to tell you balancing between your pending project deadline and walking the path getting your body and mind in shape is easy.

It’s not. AT ALL.

But struggling within yourself every day is in no way easier. If you identify too deeply with your job, so much so that it consumes every part of your identity?

Battling away in our heads between our apparently-split and distinct priorities, and trying to convince ourselves not to give up on the dream result.

Sounds freaking exhausting to me!

Here’s a simple tip that WILL make it a bit smoother…

Tell your work colleagues what you’re trying to do.

(Yes, it's okay that you have something else going on outside your work life.
Maybe they do... Maybe they don't. And who's judging? Not you!)

And take the necessary time to explain to them why it’s important to you.

Sure, we’d all like a mate at work who helped us with recipe ideas,

Someone who makes us feel like shit if we don't join them for beers on a Thursday night…

Or skip on the fancy lunch that doesn't work with our macros? Am I right?!

…Ahh, or maybe that's asking a little too much and I’m being too unrealistic.

Maybe we can’t expect someone close to us every day to ACTIVELY push us towards our goals…

But we definitely DON’T need someone deliberately trying to derail us.

It’s often done out of misplaced attempts at friendship…

“Don’t go to the gym tonight, hang out with me when we clock off. Let’s watch a film. I can't finish this project myself!”

Often these conversations are hard to have.

But they’re so god-damn valuable because once they get what you’re trying to do…

They can help.

And if they won’t help…

At least they won’t sabotage your efforts!

#balance #findbalance #onlinecoaching #functionfitnessflow taken in Sydney, Australia by @functionfitnessflow

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4 years ago

GIVEAWAY TIME

Who doesn’t like a chance to win something, right?

With us here in Aus heading into winter, the weather being horrendously unreliable and depressing and the nights coming earlier, I understand same as anyone that motivation to take care of your health and fitness at times may fall by the wayside.

So I want to give one lucky individual the chance to test run being a member of the FFF team.

1st Prize (!!!):
- 2 MONTHS free online coaching, part of the FFF team.
- 2 MONTHS free membership to the FFF Client community.
-$100 Gymshark voucher!

2nd-5th prize: A 1-2-1 game plan call, to tailor a fitness, nutrition and mindset regime to carry you through the winter months and get you excited to move your body!

Rules of Engagement:
1. Make sure you like this post and follow @samuelknortoncoaching @functionfitnessflow - 1 entry.
2. Tag 2-3 friends in the comments below who you think may benefit!!
EVERY COMMENT COUNTS AS AN ENTRY.
3. Share this to your stories and tag me! 10 ENTRIES!

Entries close Sunday 2000 AEDT. 48 hours and counting….

#mobilitygoals #onlinecoaching #functionfitnessflow taken in Sydney, Australia by @functionfitnessflow

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5 years ago

WEDNESDAY PROGRESS REPORT 🔱 Passive Middle Split.

Consistency works - what a surprise!

I also wanted to let this be a reminder that it’s MORE THAN OKAY if your goal can’t be measured in KGs lifted or shifted, or body fat %.
There are other ways to measure progress. Here’s one.

Turn up.
Do the work.
Pay the man.
Cash your cheques.

#middlesplit #flexiblitytraining #mobilitylife #mobilitygoals #functionaltraining #performancefirst #onlinecoaching #functionfitnessflow taken in Anatomy in Motion by @functionfitnessflow

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5 years ago

Having your future self owe you one is just about the best thing you can do for your day to day growth.

Set an intention. See it out.
Every Sunday I set some time aside to plan out my week ahead.
Rest time. Meal times. Training times. Work blocks. My calendar runs my life.

What’s in your calendar for this week?
What’s your goal for the week ahead?
Leave a comment below and let me know!
#functionfitnessflow #onlinecoaching taken in Sydney, Australia by @functionfitnessflow

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5 years ago

Working towards something takes consistent, regular, sustained effort.

Especially if it sits in a category that could be considered a weakness.

I used to be stiff as hell. Now I’m inches from my middle split.

What are you working on at present?
Leave a comment below and let me know.

#mobilitylife #mobilitygoals #onlinecoaching #functionfitnessflow taken in Sydney, Australia by @functionfitnessflow

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5 years ago

Spot the difference, leave a comment, win a prize!

Happy Wednesday.

#onlinecoaching #functionfitnessflow taken in Anatomy in Motion by @functionfitnessflow

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5 years ago

🔥 2021 DEBRIEF 🔥

What a year it’s been. What a corona-coaster. Huge ups and downs, but the biggest year of growth I’ve ever had both personally and professionally.

And I have to say…

Coming into 2022, knowing it’s my 30th year, I have huge expectations on what’s to come.

@functionfitnessflow has come into its own this year - began the journey of becoming what I always thought it could be.

I made a promise to myself to becoming the greatest steward of my clients trust and respect that I possibly could.

I will double down on that promise this year.

But I also remembered that despite the professional and personal growth goals, it would be nothing but for the great love I have for the UK, and all of my dear family and friends that I’ve missed this past 2 years.

I love you all. Thanks for having my back and supporting me even if it took me 10,000 miles from you all.

Sam. taken in London, United Kingdom by @functionfitnessflow

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5 years ago

@kneesovertoesguy would disagree I reckon.

The ankle is designed with the capacity for dorsiflexion so the knee can go over the toe. So if you lean forward in the split squat, the extra hip flexion will just lead to a more glute dominant movement rather than quad dominant!

@functionfitnessflow by @functionfitnessflow

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5 years ago

Tired of not doing squats and deadlifts? Yeah… Me too.

Having no gyms here in #Sydney sucks. But we do what we can.

These are my favourite two bodyweight sub-outs for squats and deadlifts, by which I mean they are HEAAAAAAVY on the quads and hammies respectively.

I give you Tante’s Inferno (you’re welcome @live_love_avas)

1️⃣ Sissy Squats
2️⃣ Nordic Holds

Try 3x8 of each and say RIP to your legs in the morning.

Coach Sam. by @functionfitnessflow

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5 years ago

Couch Stretch - when I figured out that a lot of my core weakness, immobility, back pain and tightness was because I used to spend too long sitting at a desk, I flipped a switch.

I did it every day, for months, and eventually my hip flexors gave way. But get into it safely! Gauge the level you need.

1️⃣ Start on all fours, feet against the wall. Lift one knee and slide that shin back against the wall.
2️⃣ Put your weight on your arms and lift the other side foot up next to the hands.
3️⃣ Tuck your tailbone up towards your belly button and then raise your torso up as much as you can.

This is my favourite remedy for low back pain. by @functionfitnessflow

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5 years ago

The thruster is possibly one of my favourite exercises. ⁠
⁠
✅ Good for strength (with the right weight)⁠
✅ Good for conditioning (if you do enough reps)⁠
✅ Good for embedding solid functional movement patterns (core stability, transitional elements from squatting to pressing archetypes)⁠
✅ Good for showing how freaking strong you're getting!⁠
⁠
This is my wonderful client @valmaraite getting after it with a pair of 12kg kettlebells.⁠
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Don't have weights? Do it with whatever you have available, held in both hands.⁠
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Get after it.⁠
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Lost for direction with training during lockdown? DM me "guidance" and I'll help you get back on track.⁠ by @functionfitnessflow

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5 years ago

I know it's easy to get comfortable right now, with the Sydney lockdown raging around us. But don't forget. Growth doesn't happen in comfort.⁠
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Growth happens in adversity. Don't run from it - run to it, and find light in the darkness.⁠
⁠
#greatquotes #motivation #discipline #hwpo #challengeyourbeliefs #stepout #getuncomfortable #sydneypt #functionfitnessflow by @functionfitnessflow

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5 years ago