SHIFT - online 121 coaching, and personal training

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SHIFT - online 121 coaching, and personal training

Shift is about you. Shift aims to deliver a personal training offering that looks across your health and fitness requirements.

ONLINE 121 COACHING

Custom built programmes that help you move efficiently and pain-free.

👉 Wai Cheung
👉 1:1 Online Coach
👉 Personal Coach
👉 Movement
👉 Performance
👉 Strength & Conditioning
👉🇬🇧&🏴󠁧󠁢󠁥󠁮󠁧󠁿 Head Coach
👉Kyokushin Karate It's about gaining a complete understanding of your goals taking current fitness levels into consideration, then building a practical and measurable programme to achie

ving your objectives. The journey will challenge you using strength and conditioning, and functional movement patterns, that develop you to be faster, leaner, more agile, and stronger. Whether you're looking to take on a more effective training programme, make better use of your current gym membership, competing in a sporting event, or returning from injury, the aim is toprepare you for optimum performance and maintenance. The crucial bottom line is this: Improve your biomechanics and you're instantly able to train harder and longer, and compete at a higher level. What's more, you achieve all this with a reduced risk of injury, simply because of the corrections you make to hitherto unrealised faulty movement patterns.

19/07/2025

One year ago. What a day. Still rocks.

14/07/2025

It’s official - Team GB 🇬🇧 colours

‘I think I’d like to try triathlon’ he said.

Yes I do get clients throw unexpected training curveballs. And it’s been a challenge has met head on through targeted focus, solid hard work and dedication. This has resulted in qualification for the 2025 Europe Triathlon Championships in Instanbul 🇹🇷 this August as part of GBR AG Team.

The hard work is already in motion, and I am incredibly proud to be part of Paul’s journey. Congratulations fella. Let’s push on…

.

02/07/2025

Will always be remembered.

28/06/2025

Always searching, learning, enhancing….

Last week I had the immense pleasure of being invited to teach, alongside my fellow coach , at the DKK Summer Camp, an Okinawan Goju Ryu karate organisation led by Gavin Mulholland Shihan and Dan Lewis Shihan ( and ).

The energy was welcoming and electric. We taught, we learned, and shared knowledge. The Senshi spirit shown throughout the weekend was outstanding.

Thank you to the DKK 🥋

Brilliant. Just brilliant.

27/06/2025

About Your Health & Longevity 🫀

If your goal is to stay strong, energised, and independent as you age, it’s time to move beyond generic cardio. You need metabolic conditioning.

This isn’t just about sweat or calories. It’s about training your body to efficiently produce, use, and recover energy, across all levels of effort — for life, not just for fitness.

🔬 Why It Matters for Longevity
✅ Improves heart and lung function
✅ Boosts recovery
✅ Enhances fat metabolism and insulin sensitivity
✅ Strengthens the nervous system and stress resilience
✅ Supports brain, immune, and metabolic health
✅ Reduces risk of chronic disease

⸻

🔋 What to Train: The 3 Energy Systems

1️⃣ Aerobic System
🫀 Duration: 2 min+
💪 Train: Zone 2 cardio (walk, bike, swim) 3–5x/week
🌱 Goal: Improve endurance, fat metabolism, and recovery

2️⃣ Anaerobic System
⚡ Duration: 30–90 sec intervals
💪 Train: High-effort bursts with structured rest 1–2x/week
🔥 Goal: Increase metabolic flexibility and energy output under stress

3️⃣ Alactic System
💥 Duration: 0–10 sec (sprints, jumps, heavy lifts)
💪 Train: Short, max-intensity bursts with full recovery
⚙️ Goal: Preserve speed, power, and neuromuscular health

⸻

Smart Conditioning = Anti-Aging Training
Build the aerobic engine, manage intensity, and respect recovery.
This is what keeps your body and brain ready for life.

DM “LONGEVITY” for a personalised metabolic conditioning plan that fits your health, energy and recovery.

24/06/2025

Topped it again 🥇

Huge congratulations to Paul Mcloughlin for winning his AG and retaining the title at this year’s Dambuster Sprint pacesetterevents

All round improvements and an exciting build up to the European Championships later this year.

Well done sir. Consistent, targeted work pays off.

07/06/2025

The road to success. Targeted work & consistency.

Good to spend the final week run-in to the Welsh Open 🏴󠁧󠁢󠁷󠁬󠁳󠁿 with the Saturday Fight crew at . Good work everyone.

16/05/2025

🏃‍♀️💪 RUN FASTER, RUN LONGER — LIFT SMARTER.

Logging miles is great. But if you’re not strength training properly, you’re leaving speed, efficiency, and injury resistance on the table. Let’s break down why lifting smart matters (yes, even if you’re “just a distance runner”).👇

🔸 Fewer Injuries = More Running
Most running injuries come from overuse + weakness in key areas (looking at you, glutes and core). Strength training fixes the weak links and builds durability where it counts.

🔸 Better Running Form
Strengthen the right muscles, and suddenly your posture improves, your stride becomes smoother, and you stop leaking energy with every step. It’s not just about being strong — it’s about being efficient.

🔸 More Speed (Without More Mileage)
Want to run faster without upping your weekly mileage? Add power to your legs through strength work. It helps with hills, sprints, and that final kick when you want to leave it all out there.

🔸 Run Longer Without Breaking Down
It’s not just about hitting mile 15. It’s about how you feel when you get there. Strength training boosts muscular endurance so your form holds up deep into long runs.

🔸 Balance Out the Repetition
Running is repetitive. If all you do is run, you strengthen what’s already strong and ignore what’s already weak. Smart lifting helps realign the body and prevent those sneaky imbalances from turning into injuries.

🔸 Long-Term Gains > Short-Term Burnout
Strength work = investing in your future as a runner. It keeps you in the game year after year — not sidelined, frustrated, and foam rolling your life away.

—

At Shift GPT, we build custom strength plans for runners that actually fit your training, not compete with it. No guesswork. No cookie-cutter BS.

🚀 Want to run stronger, not just longer?
DM “RUN STRONG” and we’ll show you how to dial in your strength game.

12/05/2025

Team GB 🇬🇧 at the 7th IFK World Championships in Leipzig, Germany 🇩🇪

Months in the making, one final long weekend, with mixed results, lessons learned, and finishing with a World Champion 🥇in Callum Chapman. Congratulations young man. Truly outstanding and breathtaking.

The collective energy from the team showed what a remarkable group of individuals each are. It was a pleasure to be present with you.

Thank you to the coaches for our life long friendship and connections in a world that others think is weird and we wonder why we do it. Love it. Until the next one.

17/03/2025

A picture of hard work and consistency.

A big Monday morning shout out to Paul Mcloughlin for not just taking part, but smashing his half marathon in 1hr 33.10s 🔥

The result is through dedication, hard work and consistency. Take a bow, my friend.

Onwards. You know what’s next. Let’s go 👍 👍

13/03/2025

🚨 Overtraining? Here’s How to Spot It & Fix It! 🚨

As a young fighter I loved to train. In my youth I didn’t necessarily understand exactly what I was training but rather focused on intensity and sheer volume.

As I began to understand more, and became smarter at understanding all modes of training and why I was doing what I was doing, I started to understand MORE IS NOT NECESSARILY BETTER.

Training hard is key to progress, but pushing too hard can actually hold you back. Overtraining leads to plateaus, burnout, and even injury. Here’s how to spot the signs and why rest is an important part of your training programme.

🔥 Signs You’re Overtraining:
✅ Constant fatigue & low energy
✅ Poor performance & lack of progress
✅ Increased resting heart rate
✅ Trouble sleeping & feeling moody
✅ Persistent muscle soreness
✅ More frequent colds or injuries!

💡 Why Rest & Recovery Matter:
Muscles don’t grow in the gym—they grow when you rest! 💤 Recovery allows your body to repair, rebuild, and come back stronger. Without it, you risk burnout, weakness, and even regression.

⚡ How to Recover Smarter:
🔹 Prioritize sleep (7-9 hours!)
🔹 Take rest days seriously
🔹 Fuel your body with proper nutrition
🔹 Listen to your body—if you’re drained, scale back
🔹 Active recovery: walking, stretching, mobility work

Train hard, but train smart. Respect the grind AND the downtime. Your body will thank you! 🤙

02/12/2024

Back from Norway 🇳🇴

A huge thank you to for inviting me to teach at the annual camp. It was a pleasure and the energy and hospitality was second to none.

Thanks to Shihan Andrew Turner for being my partner in crime 🤙

Super grateful for the karate family and friendships.

Address

Balham

Telephone

+447899712255

Website

http://www.shiftgpt.com/

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