Benchmark Canterbury Podcast : Recent Episodes
Benchmark Canterbury
Trying to find the solutions behind optimised human movement and holistic health. Speaking to industry leaders from various disciplines and ideologies around human movement, health and performance. Exploring various topics and providing impactful takeaways that you can use to improve your training and lifestyle.
Why is there a growing need to use supplements to help our health? Is the supplement industry helping you find optimise your health and performance?
0:00 Start
2:00 The decline of agriculture and the lack of nutrition
15:20 Australian soil and lack of nutrients
19:57 The upside and downside of milk
23:30 Grain feed vs grass feed
29:30 Restrictive dieting
32:30 The supplement industry $$$
35:30 RDA’s
40:00 High quality and low quality supplements
Check out the coaches
James: https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
health #supplements #mitolife #healthy #selfimprovement
We're joined by Dr Paula Basilio from my Back relief to talk all things back pain.
0:30 Intro
2:25 Back pain 60%
3:20 Blue zones
10:10 The 3 stressors
13:30 Paula’s examination for back pain
21:10 Ideal posture ?
28:50 Pain and adjustments
41:35 Chronic back pain
Paula's Socials
https://www.instagram.com/mybackrelief/
Book to see Paula
https://www.mybackreliefclinic.com.au/
Check out the coaches
James: https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
backpain #pain #lowerbackpain #lowerbackpaintreatment #backpainrelief #backpaindoctor
Today we're joined by Tim Davies an education focused lecturer at Sydney university.
We're discussing what is advanced training ? as well as some of our favourite advanced methods to use.
0:00 Intro/ Start
0:40 What is advanced Training
5:15 Tim’s powerlifting history
13:20 What is intensity in strength training
19:20 Advanced training method VBT
29:30 Downsides of VBT
39:20 Mind muscle connection and Hypertrophy
44:30 Strength work with Bands and chains
47:30 Partial range for strength ?
51:00 PAP post activation potentiation
54:00 Warm up for strength
Referanced studies:
Intention to move: https://pubmed.ncbi.nlm.nih.gov/8444715/
PAP: https://www.frontiersin.org/articles/10.3389/fphys.2019.01359/full,
Gonzalez-Badillo research group about relationship between velocity and load (%1RM): https://pubmed.ncbi.nlm.nih.gov/20180176/, current lead is Fernando Pareja-Blanco due to Juan Jose Gonzalez-Badillo retiring.
Jovanovic M, Flanagan, Eamonn. Rearched Applications of Velocity Based Strength Training. Journal of Australian Strength and Conditioning 22: 58-68, 2014.
Check out the coaches
James: https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
training #strength #vbt #power #PAP #advancedtraining #powerlifting #getstronger #getstrong #hyperthrophy #muscle #bodybuilding #isometrictraining
Did you know a training plateu is when you fail to make progress for 2 or more weeks.
what is holding us back and how to we fix it ?
0:10 intro
1:30 #1 listening to dumb shittttttttt.
11:30 #2 Nutrition to match your training goal
22:00 #3 Adherence is key
32:50 #4 Programming
Check out the coaches
James: https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
progress #results #help #plateu #training
Today we go back to the basics of strength and conditioning training. We explore the differences between working out and training, common fallacies and social media driven fads vs. the benefits of principle based training. We also provide plenty of practical takeaways that you can start applying today to get the most out of your training.
0:45 Strength and conditioning goals
2:10 What is strength and conditioning
6:45 Upping your skill points
9:20 Strength and conditioning principles
14:10 Super-compensation
16:50 Training vs working out
22:00 Principles pt2
24:40 Tracking
30:25 Continuums
36:25 What’s the best way to train?
39:30 Training splits
41:20 Recovery, frequency
Check out the coaches
James: https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
training #strengthandconditioning #learning #coaching #basics #101
Winter is coming!
This can be a challenging time to keep our healthy habits and maintain momentum with our health and fitness goals.
In today podcast we’re exploring tactics to get on track and keep our health habits. Don’t let winter slow you down with your health and fitness goals.
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
Discussing pain and injuries with physiotherapist Michael Phipps.
Tackling what pain ? How is it best approached and managed. How can you best recover from your pain and injury and get back to what you to what you love to do.
0:00 Start
0:25 Michael intro and background
1:45 Pre poddy talk Management vs surgery
7:30 Nocebo
9:30 What is pain ?
16:50 Biosocial model and pain
21:50 Push though pain ?
26:20 When do you need to stop moving
27:50 Scans and next level procedures
29:50 What should rehab look like ?
33:49 Anti-fragile
40:00 Treatment for pain
45:20 integrated Health networks
49:35 What to do after pain ?
53:20 Short term reliefs and delayed gratification
Michael Phipps: https://www.instagram.com/michael.phippsy/
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
It's all connected. Your breath pattern, posture, movement potential and even your nervous system.
0:50 Breathing, survival ,gait
6:00 How’re you suppose to breath ?
12:00 What is the ZOA ?
15:30 The power of the stack
18:40 The undefeated king…. Gravity
23:00 Breathing for strength
26:40 Breathing for mobility
34:00 Breathing for performance
39:00 Breathing for relaxation
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
breathing #breath #movement #breathe #breathwork
How to best spend your time in the gym as an athlete ?
What should you work on to improve your performance ?
Join us as we explore 5 of the most impactful athletic quality's to help improve your performance come game time.
0:30 Athletic qualities in the gym
3:30 Physical 100 athletes
5:15 Specificity vs general skills
9:15 Game IQ
14:20 Fitness is the ultimate weapon
19:45 Athletic quality 1 Hips over knees
27:30 Athletic quality 2 Spinal movements
34:10 Athletic quality 3 Unilateral training
40:00 Athletic quality 4 Plyometrics
46:15 Athletic quality 5 Power/ speed work
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
athletictrainer #athelete #athelte #athletictraining #gymtips #gym
Functional training is a powerful buzz word in the fitness industry but what dose it actually mean? What dose it mean to make a human truly functional ?
0:45 What is functional training
3:35 what is not functional training
14:00 Give them what they need
16:00 Theatricality and deception are powerful agents to the uninitiated
19:30 GAS and SAID
26:00 human quality’s in training
28:50 Functional training at the moment
33:40 Is Benchmark a function al gym ?
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
functional #functionaltraining #functionalfitness #functionalmovement
A comprehensive guide to improve your deadlift.
10 of the best tips to move better, feel better and perform better with the Deadlift.
0:35 Deadlift intro
3:25 Tip 1 : Pushing ground away
7:10 Tip 2: Straight bar path
12:00 Tip 3: The set up
19:10 Tip 4: Bracing
25:00 Tip 5: Get stimulated
29:50 Tip 6: Let let grip limit you
33:40 Tip 7: Intent
37:10 Tip 8: Loading the whole foot
39:40 Tip 9: Don’ts and recommendations
43:00 Tip 10: Deadlift variations
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
deadlift #deadlifts #learndeadlift #deadliftday #backpain #deadliftworkout #deadliftform
Is A.I the way to lead us forward with our health and fitness or is this the start of the robot uprising ?
0:35 Is AI the answer to health and fitness ?
5:00 Questions 1: How to lose Fat loss
18:00 Question 2: How to put on muscle mass as quick as possible
28:00 Question 3: Can AI build you a training program
36:00 Question 4: How can I best improve my recovery for performance
46:50 Question 5: How do I start some functional training
CHAT GPT AI: https://openai.com/blog/chatgpt/
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Callan: https://www.instagram.com/callan.pratt/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
ai #chatgpt #chatgpt3 #AIvshuman #health #gymtips
Everything you need to know about your shoulders. From anatomy to how to get them jacked and feeling great. Join the team as they explore everything you need to know about training your shoulders.
Time stamps
1:00 Anatomy
8:10 Global movement
10:30 It’s all connected
15:20 Limb arc model
20:50 Shoulder Injuries
34:10 Training for shoulder hypertrophy
47:30 Considerations for healthy shoulders
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Callan: https://www.instagram.com/callan.pratt/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
Cites -
Anatomical and functional segments of the deltoid muscle
Yoshimasa Sakoma,1,2 Hirotaka Sano,1 Nobuhisa Shinozaki,1 Yoshiaki Itoigawa,1
Nobuyuki Yamamoto,1 Toshifumi Ozaki2 and Eiji Itoi1
Does supraspinatus initiate shoulder abduction?
Darren Reed a,⇑, Ian Cathers a, Mark Halaki b, Karen Ginn a
Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of five bench inclinations on the electromyographic activity of the pectoralis major, anterior deltoid, and triceps brachii during the bench press exercise. International journal of environmental research and public health, 17(19), 7339.
Kibler, W. B., Uhl, T. L., Maddux, J. W., Brooks, P. V., Zeller, B., & McMullen, J. (2002). Qualitative clinical evaluation of scapular dysfunction: a reliability study. Journal of shoulder and elbow surgery, 11(6), 550-556
**There is strength in numbers. Training in a group can help you with your adherence to training. Building friendships and being in a like-minded community.
Group training has been shown to help increase mental, physical health over training alone.
The power of being a part of a team.**
2:30 The rise of group training
4:00 Group training v commercial training gym
13:40 30 day challenges mindset
15:50 Why equipment matters
18:30 Types of group training
21:40 How athletic training influenced Benchmark
30:30 Kholer effect
35:00 Being in the moment
42:00 Being personal in group training
50:00 Studies
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Callan: https://www.instagram.com/callan.pratt/
Episode sponsored by:
Benchmark Canterbury
www.benchmarkcanterbury.com
A divisive topic in health in the fitness industry ..... to screen or not to screen ? We exploring the pros and cons of using screening and how to best execute a screening.
0:00 intro
2:00 Screenings /assessments/ evaluations
3:00 Who used screenings
6:30 The rise of the FMS
8:00 Why screen someone ?
13:30 Reasons to screenings
20:20 Reasons against screenings
26:00 guidelines for a successful screening
30:00 Individual differences
45:30 Screening extra
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
assessments #screening #fms #athletictrainer #testing #personaltrainer #personaltraining
Ever wondered why you should warmup before training? What are the benefits and what is the best way to do it. Today we will be exploring these questions and sharing our systems at Benchmark to get the best results out of the warmup.
0:00 Intro
2:45 Temperature effects and non temperature effects
8:00 Assessing from the door and self assessments
10:00 Get warm to increase performance
12:00 The Treppe effect
16:58 Fitness and fatigue
24:00 Screenings
32.30 Benchmarks warm up system
40:00 Warm up extras
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
References
Asmussen, E., Bonde-Peterson, F., & Jorgenson, K. (1976). Mechano-elastic properties of human muscles at different temperatures.
Bergh, U., & Ekblom, B. (1979). Influence of muscle temperature on maximal strength and power output in human muscle.
Mohr, M., Krustrup, P., Nybo, L., et al. (2004). Muscle temperature and sprint performance during soccer matches—beneficial effect of re-warm up at half time.
Systemic review - 79% of studies reviewed showed improvements in performance after utilising various warm-up protocols
(Fradkin et al., 2010)
(McArdle et al., 2015)
warmup #injurymanagement #perfromance #movebetter #getwarm #training
2023 is here! The start of the year is a perfect time for reflection and planning. Join the boys as they discuss the best way to taken on 2023!1:56 The intention behaviour gap
4:00 A time for reflection
9:50 Stress and habits
14:40 success though osmosis
22:00 Mitch and James 2023 goals
30:00 Technology and progress
33:40 good and bad habits
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
Today we’re joined by Grant Mealey to explore all things youth development.
Grant is the Owner of Sunshine Coast Strength - the Sunshine Coast’s premiere youth contact sport training facility. Grant uses new school techniques with an old school mentality to ensure his members succeed in reaching their goals while becoming better people along the way.
0:35 Grants intro and background
8:20 Creating good humans
12:00 What we’re doing when we start
21:09 Creating a positive culture
23:30 lesson we learn in the gym
28:20 Success at Sunshine Coast strength
30:50 Give the people wheat they want!
32:40 Phycology of youth development
45:20 Working towards your strength
Sunshine Coast strength:
Website: https://www.sunshinecoaststrength.com
Insta: https://www.instagram.com/sunshinecoaststrength/?hl=en
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
#youthdevlopment #athletes #development #betterhumans #strength #sport
Find out the best hacks to survive the holiday!
Join the boys as we chat all things Christmas, favourite holiday foods , holiday plans and best hacks for the Christmas break.
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
christmas #holidays #party #food #celebration
“I’ve never seen a strong person with a small ass” - Louie Simmons
Today, a comprehensive dive into all things glutes. We’re looking at the most efficient ways to build big, strong, powerful glutes! In this discussion we’ll break down the anatomy to find the best exercise methods for the best results and will also do a bit of myth busting. Ever heard of “glute amnesia”, “lazy glutes” or “needing glute activation to function?” find out why we put this terminology in the BS category.
1:00 The muscle with the most attention
6:40 Its all connected
12:55 Anatomy
18:35 Training the Glutes
25:10 Training principles
34:45 Exercise selection
44:00 EMG studies ?
55:00 Myths
The Ultimate glute complex
https://youtu.be/J2IOhM9CSII
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
glutes #bum #gluteworkout #glutestrength #glutesexercise #glutetraining
Today we are joined by advanced sports dietician Jessica Spendlove, chatting all things performance and lifestyle nutrition. Jess gives us her insights on the “big rocks” to focus on when it comes to food, goes in depth with macros, gut health and guides us through the minefield of creating healthy habits to have us living our best lives in and outside of the gym.
2:00 Big rocks 6:58 Gotta get that protein
11:24 Habit based nutrition
16:42 Adding colours
24:00 Education
30:00 All the elements
34:00 Periodisation
39:00 Gut health
49:00 Slipping off the plan
52:00 Eat like the elite
Find Jess:
https://www.jessicaspendlove.com
instagram @jess_spendlove_dietitian
Free fuelling guide:
https://jessica-spendlove.mykajabi.com/freefuellingguide
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Powered by:
www.benchmarkcanterbury.com
nutrition #health #food #eating #habits
Today we explore fatigue and recovery.
Stimulus + recovery = adaptation, aka the basis of our ability to get fitter and stronger. Perhaps in your own training journey you’ve had bumps in the road where you’ve noticed your performance slow down, you seem stuck and unable to make improvements? This can be the perfect time to harness the power of a great recovery strategies to help boost your gains!
0:00 intro
0:45 fatigue and recovery
4:00 lifestyle factors of fatigue
8:55 the fatigue of being sick
13:10 the autonomic nervous system
17:30 indicators of fatigue
21:55 shout out to Coffee
31:00 what is relaxation for you
32:45 tracking and improving recovery
38:20 Nutrition and recovery
40:20 popular recovery strategies saunas, ice baths , massage,
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Epiosde sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
fatigue #recovery #recover #tired #feelbetter
Today we explain the body’s energy systems and how they have a major impact on the way we train and what we get out of our training. Having an understanding how these systems work will have you maximising your return on investment when it comes to movement, building a stronger, leaner body and outrunning the reaper!
0:00 intro 1:00 The Who view on cardio
3:50 Any idiot can make anther idiot tired
7:00 The energy systems
17:00 The all powerful mitochondria
20:00 Training principles of energy system development
34:50 Markers of fitness
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Callan: https://www.instagram.com/callan.pratt/
Referenced studies:
The speed of death
https://www.bmj.com/content/343/bmj.d7679#:~:text=Older%20men%20who%20walked%20at,n%3D22%2C%201.4%25
Episode sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
Today’s episode takes a deep dive into how to get strong! Looking at all facets of strength training including programming, mechanisms of strength, different modalities, food and sports. And most importantly asking the big questions - what is strength to you as an individual and why be strong ?
0:00 intro
1:00 why be strong ?
5:55 Why be strong ?
21:30 Mechanisms of strength
25:23 How to get strong!
35:00 Programming for strength
45:00 Methods for strength training
49.40 Dose powerlifting help sport ?
54.45 Eating for strength
Check out the coaches
James : https://www.instagram.com/jamescbrim/
Mitch: https://www.instagram.com/mitch_paar/
Callan: https://www.instagram.com/callan.pratt/
Referenced studies:
https://pubmed.ncbi.nlm.nih.gov/14578365/
https://pubmed.ncbi.nlm.nih.gov/30703272/
Episode sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
Dr. Rusin is an internationally recognised strength coach, speaker, and writer, whose work has been popularised throughout the sports performance and fitness industries in some of the most prestigious media outlets in our industry such as Men’s Fitness, Men’s Health, Testosterone Nation, Bodybuilding.com to name a few. His innovative pain-free performance training systems have been taught to thousands of personal trainers, strength coaches and rehabilitation professionals from across the world.
0:00 intro
0:30 Dr John’s background
2:04 train like an athlete
3:41 The low hanging fruit
7:50 What’s good movement quality ?
19:40 the most important aspect to your health
25:00 Nutrition and NEAT
28:55 the butterfly effect of health and fitness
36:30 Dr John’s biggest influences
42:15 Dr John’s next steps
Check out Dr John Rusin
https://drjohnrusin.com
Check out the coaches
https://www.instagram.com/jamescbrim/
https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
The minefield that is fat loss can be overwhelming to say the least. Avoid the BS, pitfalls and common traps of the diet industry. Join us in this week’s episode for a discussion that will increase your chances of success when it comes to losing fat.
0:00 Intro1:00 What is fat
5.25 Factors of fat loss FSR and FBR
8.54 Goals of Fat loss
18.50 Building a fat loss plan
22:30 The deficit phase
29:45 The first step
35:00 Tools for dieting success
40:00 Maintenance phases
45:45 Tracking your goal
50:00 The nutritional pyramid
54:25 Nutrition with training
1.02:30 gut health and overview
Check out the coaches
https://www.instagram.com/jamescbrim/
https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
weightloss #fatloss
Your coach can be the defining support that allows you to reach your health and performance goals. Today we discuss what makes a really quality coach, in a flooded industry. Useful for those out there looking for a great coach as well as advice for young coaches looking learn the Benchmark principles and standards needed thrive in the fitness industry.
0:00 Intro
3:40 Physical / appearance
10:00 Emotional / relatability
27:00 knowledge / growth mindset
41:00 Spiritual
Check out the coaches
https://www.instagram.com/jamescbrim/
https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
sleep researchers suggest you ask yourself five simple questions:
1 .Are you satisfied with your sleep?
2. Do you stay awake all day without dozing?
3. Are you asleep between 2:00 and 4:00 a.m.
4. Do you spend more than thirty minutes awake at night?
5 .Do you get between six and eight hours of sleep?
If it’s a yes any of these then its a must listen to this podcast.
Or if you’re looking to optimise your sleep?
Chapters
0:00 Intro and overview
0:30 history of sleep
4:00 circadian rhythms
9:00 what happens during sleep
15:00 the lark and the owl
21:40 applications to improve sleep
41:00 tracking sleep improvements
Books and sleep products
Why we sleep recommendation
https://www.amazon.com.au/Why-We-Sleep-Science-Dreams/dp/0141983760/ref=asc_df_0141983760/?tag=googleshopdsk-22&linkCode=df0&hvadid=341792439332&hvpos=&hvnetw=g&hvrand=16681160997940806901&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1000286&hvtargid=pla-395333668264&psc=1
Nose strips
https://www.amazon.com.au/Premium-Natural-Solution-Snoring-Breathe/dp/B08W1L4PVT/ref=sr_1_7?crid=23SW7JLV2TFFE&keywords=nasal+strips&qid=1665866759&qu=eyJxc2MiOiI0LjQyIiwicXNhIjoiNC4yMCIsInFzcCI6IjQuMDkifQ%3D%3D&s=books&sprefix=nasal+strip%2Cstripbooks%2C296&sr=1-7-catcorr
Sleep trackers
Oura ring :
https://ouraring.com/oura-experience
Whoop band: https://www.whoop.com/en-au/
Check out the coaches
https://www.instagram.com/jamescbrim/
https://www.instagram.com/mitch_paar/
Episode sponsored by:
Benchmark Canterbury www.benchmarkcanterbury.com
“All of our life is but a mass of small habits, practical, emotional, intellectual and spiritual that bear us irresistibly toward our destiny.”- William Jam. In the is Episode we explore the power of habits and their effects on the conscious and unconscious mind. How do they shape us and impact the person we seek to be? Where do we start and how to we build a system that will help us achieve what we seek?
Join us in today episode to find out.
0:00 Intro
2:10 Unconscious and conscious habits
6:40 Keystone habits
9:30 The There R’s
14:28 The new science of habits
19:00 Habit tracking
21:30 Delayed gratification
31:00 Reading materials
Recommend Books
Atomic Habits
The power of habits
The Compound effect
Check out the coaches
https://www.instagram.com/jamescbrim/
https://www.instagram.com/mitch_paar/
Episode sponsored by:
Tetra Health and Performance
Women’s health ft Holly Sinclair
This is a must listen episode with Holly Sinclair from The Women’s Series.
Join us and be ready to get pissed-off with the societal constraints placed on women’s health and how you may be impacted in ways you weren’t even aware of. Holly provides advice and strategies for moving forward with your health and fitness, focusing on the topics of intuition, fertility, pre and postpartum, menstruation cycles and many more.
0:00 Intro
1:50 Resilience in woman
8:40 The high load of stress
10:00 Low calories higher stress
14:35 Reproductive health issues
18:00 Nutritional musts!
32:00 The pill! “Must listen”
42:50 Fertility and health factors
48:10 Pregnancy nutrition and supplements
50:15 Postpartum considerations
55:10 Menopause
56:10 Body temperature and metabolic rate
Find out more about Holly
Insta: https://www.instagram.com/thewomenseries/
Website: https://www.thewomenseries.com
Fem tek: https://instagram.com/fem.tek?igshid=YmMyMTA2M2Y=
Check out the coaches https://www.instagram.com/jamescbrim/https://www.instagram.com/mitch_paar/Episode sponsored by: Tetra Health and Performance
The pursuit to increase muscle mass can lead to some profound changes to our physiology and performances in and out of the gym. In this podcast we explore the major mechanisms that drive muscle mass increases as well as common issues found with nutrition and training that can hold back our progress.
Episode # 7 Muscles Gains
0:00 intro
2:52 Mechanisms of building muscle
12:00 interference
21:15 woman and muscle
Sarcoplasmic and myofibrilla stimulus
25:00 Calorie surplus
34:30 supplements.
39:00 overuse injuries
45.25 summary
List of resources, suggested materials, affiliate links, and social media:Benchmark Canterbury:https://www.benchmarkcanterbury.com
Episode sponsored by: Tetra Health and Performance Check out the coaches https://www.instagram.com/jamescbrim/https://www.instagram.com/mitch_paar/
Our breath and how we walk are the foundations of how we move as humans.
In this podcast we explore how it’s not just our biomechanics that are influenced with our breath and locomotion but how it affects us on a multi system level. Can we optimise our breath and locomotion to move better, feel better and perform better? Join us with today’s podcast and find out.
0:00 intro
0:12 Our lens
8:50 Breathing
14:18 How a breath works
16:30 Common positions we get stuck in
29:00 Getting unstuck
33:33 Breathing part 2
37:00 Nasal breathing
48:45 Right shoe for the job
List of resources, suggested materials,
Benchmark Canterbury:https://www.benchmarkcanterbury.com
Episode sponsored by:
Tetra Health and Performance
Check out the coaches
https://www.instagram.com/jamescbrim/
https://www.instagram.com/mitch_paar/
breathing #breath #walking #locomotion #locomotionandmovement
The Fitness industry can be a well-oiled marketing machine designed to target misinformed individuals with grand delusions of quick and easy fixes to complicated problems. Join the gents from Benchmark Canterbury and explore some of the team’s biggest pet peeves with the fitness industry, red flags and solutions to some major problems.
Outline:
0:00 intro 0:40 Pet peeve 1 “this one exercise “
12:10 Pet peeve 2 Industry buzz words
21:30 Evidence and studies
29:10 Pet peeve 3 specialisation and trade offs
43:28 Thanks Michael
List of resources, suggested materials,Benchmark Canterbury:https://www.benchmarkcanterbury.com
Episode sponsored by: Tetra Health and Performance Check out the coaches https://www.instagram.com/jamescbrim/https://www.instagram.com/mitch_paar/
In today's podcast we welcome sports and exercise physiotherapist Simon Hall. Simon has been a physiotherapist for the Sydney Kings in the NBL for three years and prior to that has worked in semi-professional AFL and soccer. In his daily private practice he helps people from all walks of life recover from various injuries. Simon talks to us about the process of an injury from when it first happens, through to rehabilitation and how to get back to the movement you love.
- 0:00 Intro/ Welcome Simon
- 5:40 Injuries
- 18:40 Psychological approaches
- 23:50 Redundant movements
- 27:40 A better way for mobility
- 29:00 Fan question1 Mobility /strength continued
- 36:15 Fan question 2 Planter /Achillies tendinitis
- 42:15 POLICE > RICE
- 50:22 DJ Vasilijevic Kings HERO
Benchmark Canterbury:https://www.benchmarkcanterbury.com
Episode sponsored by: *Tetra Health and Performance
Simons Socials:****https://www.instagram.com/simon_the_physio/
Studys: Influence of long - lasting static stretching on maximal strength, muscle thickness and flexibility 25th May 2022
Check out the coaches https://www.instagram.com/jamescbrim/https://www.instagram.com/mitch_paar/*
Date: 29/8/22
Tetra Health and Performance podcast
10 guidelines for programming success episode #3We discuss all things programming and look to empower you with 10 guidelines that will lead you to making your own effective programs. These guidelines are based on the tried and tested methods and principles used at Benchmark Canterbury.
The Benchmark team share their knowledge, experience and their systems for creating results driven programming.
0.00 intro
4:47 Step 1 Goal setting / SMART /training why
9:14 Step 2 Reverse engineering
14:08 Step 3 Structures and Blocks / Macro cycles
19:55 Step 4 Micro / Meso cycles
31:30 Step 5 Session structure
38:45 Step 6 Training methods
45:01 Step 7 Exercise selection
52:40 Step 8 Recovery
1:00:00 Step 9 Deloads and resensitisation
1:02.00 Step 10 Auto-regulation
1:11.00 Spotting BS
1:14.44 Social media faults
List of resources, suggested materials, affiliate links, and social media:Benchmark Canterbury:https://www.benchmarkcanterbury.com
Episode sponsored by: Tetra Health and Performance Check out the coaches https://www.instagram.com/jamescbrim/https://www.instagram.com/mitch_paar/https://www.instagram.com/mbaldock_/
In this episode, we’re exploring various factors of health.
What impacts health from a holistic lens to a more nuanced level?
How do we measure our health from a subjective vs. objective level?
What does the World Health Organisation recommend to improve your health?
How can you be proactive and prioritise the most impactful facets of meaningful health?
Chapters
- 0.00 Intro
- 1.10 Would you swap lives with Warren Buffett?
- 8.50 Bodybuilding / powerlifting style training and cardio
- 12.45 Grip strength for longevity?
- 16.22 Quick fixes and magic bullets
- 19.20 Extraordinary claims require extraordinary evidence
- 22.00 What can a resting heart rate show us?
- 26.38 Nasal strips for sleep
- 28.00 Alcohol and recovery
- 30.30 How to relax
- 38.54 Aerobic cardio aiding recovery
- 42.45 Being proactive with your health
- 46.30 Start your journey now
- 48.00 Don’t be average
- 54.00 Athletic movement is human movement
Episode sponsored by: Tetra Health and Performance Check out the coaches https://www.instagram.com/jamescbrim/https://www.instagram.com/mitch_paar/https://www.instagram.com/mbaldock_/
In this episode you’ll get to meet the team as we explore and try to understand the true why behind your training goals. How does different training modalities and training environments effect affect your success? We will also explore the importance of psychology and in particular how positive language affects us in the gym.