ShireFit: Recent Episodes
Max Camozzi
Welcome to the ShireFit Podcast!
This podcast aims to provide an additional layer of learning for members of ShireFit gyms around the country, we'll cover fitness topics such as nutrition, mindset, training, programming and business updates for ShireFit.
Grab a coffee and get ready to learn!!
In this show - Max & Jonny answer a listener question on how to get back into training after a long break, they discuss the age old debate... "if you're cheating in CrossFit you're just cheating yourself" and then Max finishes the podcast by discussing his top 3 lessons in human movement as learned across his 6 years of coaching.
As always like and subscribe if you have enjoyed this series, or share this episode with a friend if you found it useful!
Thank you.
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In this Podcast (Sponsored by Easyquote Ltd) -
Max and Jonny answer the listener question is CrossFit dangerous for the older generation? They discuss how in some situations eating more carbs can actually make you appear leaner or drop body fat. Then the podcast goes into detail on programming, the different types of programming, how ShireFit programs classes & why we chose to program like this.
Warm Up - is CrossFit dangerous for older generations ? Amy.
Strength - how can eating more carbs make someone look leaner ?
Workout - Programming.
Types =
- Block
- Linear
- Undulating
- Dynamic
How we program? = Blended style of block, linear and dynamic.
Why we Program like that? = The concept of 'the pocket'
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SHOW SPONSOR = Easy Quote Ltd (@easyquoteltd)
In this show Jacky T returns to discuss (with Max) the complexity of training adaptations, why cant we predict training adaptations? Why do we all improve differently when it comes to training cycles? Why do some people make 10-15kg gains and others make 0? How can you maximise your chance to adapt favourably? All this is discussed in the episode 'workout', our 'strength' section is about what makes a good workout, and the 'warm up' is a quick chat about how to take rest days even when you don't want to take them.
Enjoy!
Please like and subscribe to the show & share with a friend if you think they'll find it useful
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In this podcast Jonny is back, Max and Jonny dive into human movement and simplify it to two key movement patterns. We have a listener question on how to catch heavy weight squat cleans properly, a strength section on technical coaching and then a big dive into a difficult topic towards the end of the podcast.
We hope you enjoy it.
Please like and subscribe the show if you'd like to continue hearing from us.
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In this episode we have a new face to co host, the one and only '130 Kid' Jack Turner joins Max to answer a listeners question on increasing cardio fitness, give their take on the golden word of gains.... PROTEIN and then then podcast finishes with a discussion on the topic of what actually improves mobility. Both Max and Jack give their personal insights into what has been effective for them in the past covering the utility of:
- stretching, both dynamic and passive
- foam rolling
- band activations
- loading end range training
Please like and make sure you subscribe to the show if you are enjoying the content.
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In this episode Max & Jonny answer a listener question on mature/masters athletes, give their take on ice baths and then give you 3 top tips for training on your own or training in a group.
Own:
- Have a plan
- Never change your plan during the session
- Video & learn
Group:
- Dont compare
- Harness the energy/atmosphere
- Watch and learn
LINK to Huberman podcast = https://hubermanlab.com/
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On this show Max jumps on the podcast with special guest Jack Fleckney.
Jack is well known for his unbreakable mindset that has lead him to countless incredible achievements:
- London Wasps academy Rugby Union player
- Royal Navy 1st XV Rugby Union player
- Royal Marines Commando
- Top 15 UK CrossFit athlete and bubble European regionals athlete
- Set up 2 successful ShireFit gyms + a franchise model for those gyms
- Ironman completion
- 2 X Ski Erg World Records
- Rowed across the Atlantic Ocean
- Raised over £250k for various different charities
- Over 3500 Chin Ups in 24 hours
- Nearly rope climbed the height of Everest!
- Marathon De'sables finisher
- Expeditions across Africa, Iceland and Europe
Max and Jack go back through the mindset series in review and Jack shares some of his experiences & opinions on the various topics and frameworks that were discussed.
This show is not to be missed!
Please like & subscribe and if you liked the show share it with a friend.
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On this show Max & Jonny are back with the new MOVEMENT Series!
They discuss a listener question on how to improve squat depth for long femured athletes, do a comparison of Nocco and Fitaid to decide which if any is the 'healthiest' drink, and they dive deep into drills!
What are the purpose of drills, how best to use them, when they are helpful, when they become a hinderance and both hosts then give their top 3 favourite drills.
Max =
- https://youtu.be/alzyzScE-nI TOES HIPS KNEES
- https://youtu.be/UpDy-VNnUuo TALL SNATCH
- https://www.youtube.com/watch?v=Y5t5a2YQqCw PLATE DRILL FOR OLY LIFTS
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In this podcast Max and Jonny discuss the most important factor for losing weight between food, lifestyle or exercise. They dive into whether lifting with a flexed spine is as dangerous as we're led to believe, and they give you some tips for approaching tough workouts.
Links to texts discussed within the show:
- https://pubmed.ncbi.nlm.nih.gov/15840860/
- https://www.sciencedirect.com/science/article/pii/S0033062021000670
- Instagram lifter discussed = @deadliestlift
LIKE & SUBSCRIBE FOR MORE SHOWS.
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In this podcast Max & Jonny cover the mental approach to changes or fluctuations in weight or body image.
They discuss - HYROX and its storm onto the fitness competition space.
They finish with a concept on, how to deal with losing 'Gainz' when for example you focus on strength and lose fitness etc, this also applies to periods of less training or set backs from training.
Please like and subscribe to the show if you want to continue to listen to this podcast.
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In this episode Max and Jonny answer a listener question on how to approach training differently to competing, they discuss sugar and whether it really is the route of all evil and then they dive into alter ego's and trigger switches as tools to help you perform when you need it most.
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In this podcast Max & Jonny discuss - answer a listeners question on 6 Pack's, they talk about the new direction of CrossFit Programming and cover how exposing yourself to various types and levels of stress allows you to become a nicer more stress resilient person!
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In this show Max & Jonny answer a listener questions on their favourite CrossFit Workouts. They discuss the concept that ' the leaner you are the fitter you are' and give their take on Ben Bergeron's (from Chasing Excellence) framework for mental toughness.
L1 - VICTIM
L2 - OPTIMIST
L3 - PESSIMIST
L4 - REALIST
L5 - WARRIOR
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In this show Jonny and Max discuss what you should or shouldn't be eating before a class, whether or not you should be purchasing some bare foot shoes, and finally the difference between predator and prey mindset, what they both look and sound like and how to switch to the correct one.
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In this show Max & Jonny answer a listener questions on how their own mindset has helped them tackle challenges in the past, they discuss the concept that doing Ironman or Marathon events make you mentally tough and they break down why its important to take time to process difficult situations, how more often than not its not as bad as we first thought and that how we respond dictates our body's physiological reaction to it.
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The ShireFit podcast is back, with a new series on MINDSET. There is a new format, new host and lots of new information and discussion on how to tackle the problem of lift anxiety or performance anxiety of any kind. Max and Jonny cover a listener question on the up side to injuries, give their take on the requirement to red line in every single session & break down the way to tackle lift anxiety PRE, DURING & POST event.
We hope you enjoy it. If you'd like us to continue to invest our time in these podcasts please subscribe to this channel & share this podcast with a friend!
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This week Tara and Hannah answered the members questions about the menstrual cycle and how to work with it not against it.
Listen if you want to:
- learn how to adjust training around your cycle
- how to combat low motivation and low mood
- how to moderate nutrition around your period
SPONSOR = 'Cakeitso'
Sarah Culverhouse - www.cakeitso.co.uk
Coaches Max and Jack answer a question from member James Wilkinson on the topic of Rx, prescribed workouts, and intended workout stimulus. Covering:
- Where the term Rx comes from?
- How is the intended workout stimulus decided and implemented?
- Who should / shouldn't Rx or do workouts as prescribed?
- Should you be constantly pushing the boundaries of your performance?
- How to moderate your training around prescribed weights or movements?
In this podcast the ShireFit Team, Max Jack Hannah & Tara discuss the upcoming CrossFit Lowlands Semi Finals, they break down each event and their first thoughts on them. The Team then answer the questions sent into the Q n A on Instagram.
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On this podcast, Coaches Max and Tara join Tom from the Chalking Fitness Podcast to discuss their CrossFit backgrounds, how the ShireFit team was formed and how we've been preparing for this years competition season.
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Coach Max and Tara go through everything you need to know about hand care.
- Skin types & how they affect hand care
- Bar types & how this affects your grips
- Tear types & how you deal with them
- Grip brand review
On this show Max & Tara discuss the new programming format for ShireFit.
Why are we changing from the old method?
What are the key phases Breathe, Build, Beast?
What are the benefits?
How will it feel for the members on a daily basis?
On this podcast coaches Max and Tara discuss the highlights from the CrossFit Games Open. They then answer the question what is each coach super power and how these qualities can help you in your training in the future.
Hannah = Fearlessness
Tara = Lifestyle
Jack = Balance
Max = Knowledge
SPONSOR = Drain Doctor
Ben Binns - https://www.draindoctor.co.uk/local-engineers/bradford
On this special episode Coaches Max & Tara answer questions from the community, we cover:
- Training around menstruation
- Rep cheaters
- How to use or avoid comparison to others or your former self
- Best and worst workouts
- Extra drills for handstand walks
- Rest days and recovery
- Overtraining
- Finding your why
- How to become comfortable with being uncomfortable
- Supplements
- Removing clothing during workouts
- Aligning action with intent
- Setting and exploring goals
- Timelines for prescribed movements
- The price of a 6 pack
SPONSOR = Drain Doctor
Ben Binns - https://www.draindoctor.co.uk/local-engineers/bradford
On this special episode Coaches Max & Tara answer questions from the community, we cover:
- Training around menstruation
- Rep cheaters
- How to use or avoid comparison to others or your former self
- Best and worst workouts
- Extra drills for handstand walks
- Rest days and recovery
- Overtraining
- Finding your why
- How to become comfortable with being uncomfortable
- Supplements
- Removing clothing during workouts
- Aligning action with intent
- Setting and exploring goals
- Timelines for prescribed movements
- The price of a 6 pack
SPONSOR = D3sign Yard
Charlotte Waite - charlotte@d3signyard.com
Coaches Max and Tara attempt to remove the stigma of injury by discussing the top 5 myths of injuries. They cover the 2 main types of injury, what to do if you suffer from one and how to get back on track. This episode includes insights from them as both athletes and coaches.
SPONSOR = Revive Beauty (Idle) 15% Discount for all ShireFit Members.
Coaches Tara & Max discuss the concept of the stress balloon, and how awareness of your stress levels allow you to maximise your training.
- What are the types of stress ?
- How do we recover from stress?
- How do you moderate your training based off your daily stress?
SPONSOR = Next Step Nutrition
Coach Max and 'colourful' guest Jonny Landels from Next Step Nutrition discuss healthier and more mindful eating practices. Jonny answers the questions from our members and covers the complex topics of:
- Supplements
- Protein Needs
- Fuelling Training
- Meal Timing
- Carbohydrate Intake
Next Step Nutrition can be found at https://nextstepnutrition.co.uk
SPONSOR = Next Step Nutrition
Coach Max and 'colourful' guest Jonny Landels from Next Step Nutrition discuss healthier and more mindful eating practices. Jonny answers the questions from our members and covers the complex topics of:
- Supplements
- Protein Needs
- Fuelling Training
- Meal Timing
- Carbohydrate Intake
Next Step Nutrition can be found at https://nextstepnutrition.co.uk
SPONSOR = Chameleon Decorators Ltd (Leeds based painting and decorating company run by member Rob Dent)
Title - Maximise motivation minimise burnout.
Coach Max & Tara discuss the two sides of the arch when it comes to training. To achieve this you must balance the arch between, exploration/learning/process and exploitation/testing/outcome. They discuss the common signs and symptoms of people that are leaning in too far on one side of the arch, and how to recover from low motivation or burnout based upon their own experiences.
In this podcast Coaches Max & Tara discuss the importance of making hard choices, why you should seek short term discomfort in return for long term success. Max discusses the military mindset and how discipline is developed within the Armed Forces. Tara discusses how the hormone 'dopamine' regulates our motivation and how to hack your dopamine to help you progress in the gym and outside in life.
JOCKO - https://jockopodcast.com
HUBERMAN - https://hubermanlab.com/category/podcast-episodes/
On this show Coaches Max and Tara discuss the journey they've been on when it comes to learning how to squat. They discuss the process of refining improving and then iterating the squat. The aim is to demonstrate that the squat is a journey that is constantly changing and evolving, its not a destination that you arrive at and then stick to.
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We're re-launching the ShireFit Podcast. Here's how its going to work.
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Welcome to Mitchell Adams and CF Wolverhampton. This awesome gym will be joining the ShireFit Family! Find out more by listening to Max and Mitch NOW!
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Our newest service and thank you to our amazing members!
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We chat business today! Getting an update on how Coach Max is getting on with building his gym and community! Check it out and follow his progress on Instagram @shirefit_westyorkshire
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Ed Cook is a CrossFit Teen competitor and recently competed at the British Teens Championships finishing in 2nd place! He talks to us about his training journey and his plans for the future!
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Coach Jake and some of the ShireFit Community complete 1 Hero WOD every hour for 24 hours. All in order to raise money for Niamh's Next Step. You can find out more about this amazing charity here: https://www.nns.org.uk
If you wish to donate to this amazing cause you can do so here: https://www.justgiving.com/fundraising/shire-fit?fbclid=IwAR1t3qVgbDSefWc5m8TXAOecmIUcoE5KsrXXxuh-Bs_M7HuR436964ihxfY
Our newest host Coach Dan talks with Jack about his recent Ironman Event in Frankfurt!
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A members experience in the gym? What does it look like?
Josh has been part of ShireFit for nearly 3 years!
He talks about his experiences at loads of different gyms and what is was like to work as ShireFit!
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WE ARE BACK! The Fitness world is constantly adapting and evolving! Coach Jack talks about how ShireFit has been growing and evolving and why we have been so quiet!
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We get the opportunity to sit down with Stuart Hacker! An amazing swimming coach and athlete who has completed many gruelling swims including the channel swim! During the podcast we talk about some of these challenges and swimming technique. Make sure you check out his brand new business The Swim Cube and follow them on facebook and instagram!
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Big news, Business and our goals all packed into a 15 minute podcast!!
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We get the amazing opportunity to sit down and talk all about Maria's past. How she became a Motorcycle Racer and became the most dominant female racer in the world!
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Ciaran changed his perspective on training and made it a lifestyle. Jumping on his treadmill before joining a boxing gym and finally joining ShireFit!
He has had an amazing journey and he is only just getting started. Ciaran talks to us about how he climbed the highest mountain in Africa!
Coffee! We all love it and todays podcast is dedicated to it. We have the owner of The Roastery, Marcel in to talk how his business has grown, how coffee is made and where it actually comes from. Check it out!
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Leicester Tigers S&C Coach, Royal Marine PTI.... Adam has done it all! We were lucky enough to have him jump on the podcast and talk all about his experiences and what he has learnt! Check out his gym The Fitness Box on instagram and Facebook!
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How do you get through a WOD?
ShireFit Founder talks about how he gets through different physical challenges.
1) Make it a numbers game.
2) Take your mind off the negative
3) Have a why
4) Go Ferrell
5) Build experience
Welcome to 2019! We welcome Liam McCarty onto the podcast to talk about his training journey as he is one of our members! Liam has just started his very own business called Ecology and he tells us all about his journey and what he has learnt so far.
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It is easy to lose sight of why you first started training! Losing your why can mean you lose direction or maybe take training too seriously. Coach Ash discusses what he has seen, why people lose track of training and not forgetting why you first started! Check it out!
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Aneta Tucker is a regionals athlete, coach and soon to be gym owner. Over the last 8 years she has been one of the leading athletes in the UK. We were lucky enough to chat all about her experiences, hearing about things she has learnt along the way. #TeamShireFit
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Mark has been through a lot over the last year! He talks to us all about:
- His sporting history
- His career and how it has evolved
- What training he has completed and how he got into ShireFit
- All about his recent accident and how he is returning to full training
Mark is an awesome bloke and the epitome of our culture!
Coach Dan and Jack cover competing in CrossFit. The growth of competitions and where its heading.
Interested in competing? We cover key advice for beginners and help with preparation so you can enjoy it as much as possible.
What makes us tick? The Culture. We have our latest member of the team Callum, on the podcast to discuss his experience when he joined ShireFt and finally when he trained to become part of the team!
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Coach Darren talks us through what an Ironman event is and how people train for it! Darren has completed 4 Ironman Events to date and also coaches lots of high level triathletes including Great Britain representatives!
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We talk Nutrition! The base of all athletes and something that often gets forgotten. We are lucky enough to have Coach max and Coach Sarah our Nutritionists in to go through the basic facts and talk about the BRAND NEW Nutrition offering here at ShireFit.
We want to continue offering you advice and helping you improve!
TeamShireFit
Jack set up ShireFit and has been growing it ever since. We talk about some of the things he has learnt and the top 5 pieces of advice he would give to someone setting up a business or chasing a goal.
This week we say hello to Coach Ed. The first Coach to join the team!
We discuss the difference between gym types and specifically Commercial Gyms to ShireFit Gyms.
Pricing, culture, training and so on.
Finishing off with tips and advice for people looking to make the switch to try our style of training!
TeamShireFit
Coach Ash talks through his journey of becoming a coach at ShireFit.
Covering his initial learning stage before being in front of the board for the first time.
A must listen for any budding coaches and owners looking to hire!
TeamShireFit
We have a guest speaker!! Meet Ben Rockwood. A former Royal Marine and Mindset expert.
We talk about what mindset is. How it affects us? Can we control it?
Mindset is so important if you want to be positive and improve your performance.
Cheating?! Why does it happen and how can you understand the 'why'. We want to help you get better and cheating makes it so much harder!
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We talk with ShireFit founder Jack Fleckney all about how ShireFit started and grew.
- The path of the business
- The lessons he learnt
- The Mistakes he made
- The Story of ShireFit
- Employing people, Rebranding and so on!
Jack, Max and Jake talk about their experiences with fatigue and give you the facts.
- What is fatigue?
- How does training affect your Central Nervous System?
- Can you tell when you're tired and need to recover effectively?
- What are the best ways to recover?
Let us know what you'd like to hear us talk about by contacting us on our social channels or by emailing team@shire.fit!
Today we talk about injuries! We have our in house Physio Dan talk about all things injuries! Why they happen and how to minimise them in your training. Covering the basics and:
- Why people get injured?
- Ways you can over stress your body.
- Types of common injuries we see.
- How you can create and sort out imbalances in the body.
- What is pain?
- Things you as a coach or athlete can do to minimise injury likelihood.
Coach Jack and Max discuss the basics of programming for group gym sessions. Specifically how ShireFit does for their members. Some of the things included are:
- Building a set of aims around training
- Programming Principles
- Understanding balance and linear progression
- How to think about writing workouts
We will be discussing these in even more depth in later podcasts...... so if you have any questions or who like to know more email the team at team@shire.fit!
Welcome to the ShireFit Podcast! We make fitness simple, fun and effective.
In todays show we talk all about the growth of ShireFit and where it all started. Later in the episode we also give some top tips to get the most from your training.
To find out who we are check out www.shire.fit.