ROMcast: Recent Episodes
Dan Williams
Bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
There are seven elements of a website that are absolutely imperative for a Fitness Business.
In this episode we walk you through each of these elements to ensure your Fitness Business Website will act as a central hub for digital marketing, a place to build reputation through content creation, and a lead generating machine.
To see real-world examples of how these key elements are incorporated into a website, check out the blog that accompanies this episode here: https://rangeofmotion.net.au/everything-you-need-in-a-fitness-business-website/
Learn more about Range of Motion Fitness Websites at https://sites.rangeofmotion.net.au/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
You might think that there are some hidden physical benefits to exercising in a mask.
Anything that uncomfortable must be good for you right!?
You’d think so wouldn’t you?
In this episode we explore the surprising truth.
*EDIT: The two research papers quoted as being from 2002, are actually from 2020.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
What is the optimal number of times a week for the average person to exercise while still fitting in their life?
How much do we actually need? What’s the minimum? Is there such a thing as too much?
In this episode, we identify the 'sweet spot'.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We were told PERFECT practice makes perfect. We were told wrong. Learn why errors are an important part of the learning process, and how to optimise practice for any new skill.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We set ourselves the challenge of summarising everything we know about running a world class health fitness business in under 30 minutes.
We explore business overview, operations, marketing, the product and service, and human resources.
This is a VERY broad and wide ranging guide, where we cover only the absolute non-negotiables.
This episode of ROMcast is also a summary of the 13 hour 'Perth Fitness Business Summit' in October 2020. Learn more about The Summit here.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Is your fitness business protected from the future?
It’s a question we should be asking daily, but a question we rarely do.
In this episode of ROMcast, we discuss the two ways to future-proof your Fitness Business.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Do you ‘work out’? Do you ‘exercise’? Or do you train?
At Range of Motion, we train, and there’s an important distinction.
You may ask,’What’s the difference?’ or ‘does it really matter what we call it’?
Let’s answer both these questions.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In this episode of ROMcast, we share some snippets from our recent Range of Motion Business Mentoring video consult with Personal Trainer, Deb.
We answered these questions:
- How should I market an online coaching business with a personal touch?
- How do I market a new and novel approach to exercise?
- Is building an online business completely different to building a physical gym?
- How can I combine the one-on-one care of PT, with the convenience of online coaching?
- How can I build an online training business without losing the personal touch?
- How can I build my own ‘side hustle’ while still working for ‘the man’?
Learn more about Range of Motion Business Mentoring.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In this episode of ROMcast, we share some snippets from our recent Range of Motion Business Mentoring video consult with Personal Trainer, Brooke.
We answered these questions:
- How do I work out what to do first when building my business?
- Should I build a product then look for people to buy it, or find people to help and build them a solution?
- I can’t get my clients to exercise. What’s wrong with them?!
- How can I help my clients change their health behaviours?
- My clients have bigger priorities than exercise. How can I help them reprioritise?
- I get more clients by discounting my service. Why isn’t this the best way to build my business?
- I’m overwhelmed by how much I need to do to build my business. Where do I start?
- My business seems so complex. How can I simplify what I have to focus on?
Learn more about Range of Motion Business Mentoring.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In this episode of ROMcast, we share some snippets from our recent Range of Motion Business Mentoring video consult with CrossFit Business owner, Sam.
We answered these questions:
- How do I compete with other gyms that are my competition?
- How do I attract different sorts of clients to my fitness business?
- Why should I be marketing my fitness business, instead of advertising my fitness business?
- Should I focus on getting more clients, or building a better client experience?
- Why are client who want quick fixes bad for business?
- What are the differences between marketing a 24 hour gym and a boutique gym?
- What do I need to do before I get more clients through the door of my gym?
- How can I build a social media presence without spending hundreds on advertising?
- What does it mean when a member tells me they’re leaving for financial reasons?
- How should I respond when a member leaves my gym?
Learn more about Range of Motion Business Mentoring.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In this episode of ROMcast, we share some snippets from our recent Range of Motion Business Mentoring video consult with Renee Cabassi from BUF Girls Bayswater.
We answered these questions:
- How can focussing on the purpose of your business ultimately help the bottom line?
- How can I simplify the 'overwhelm' of so much business advice?
- What's the best way to make a big decision in my business?
- How do I know the right time to make a business change?
- Why are problems a good thing in my business?
- Should I keep running my business as I have been because I'm invested in it?
- How can I find my own unique business identity and way of doing things?
- My business is growing slowly, should I use short-term tactics to accelerate growth?
Learn more about Range of Motion Business Mentoring.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
You can learn 80% of the content on ANY topic or subject in 10 hours. Here's how.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
It’s all about getting stronger.
And finding the most effective training methods to do just that.
One of the most widely used methodologies of building strength and muscle size is ‘tempo’ training, where you control the speed of various phases of a movement to maximise the strength and muscle building effect.
And it’s a great strategy, but is there a better way…? Here, we discuss Accentuated Eccentric Loading - a powerful method to make you stronger, more muscular, and more powerful.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
A business’ long term success depends on a business’ long term strategy. Short term tactics seldom work.
Not only does a short term approach not contribute to long term success, they can actually damage it.
This concept has a name.
Technical debt.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
So you’re a highly driven (possibly type A) high achiever. Is there a way to design a way of exercising that works regardless of your considerable time constraints. What you need, is a minimalist approach to exercise.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There’s a trend emerging, a trend away from education, and towards learning. ‘Soft’ skills are becoming a premium, and in certain ‘people facing’ industries at least, education is giving way to learning – regardless of what form it takes.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Marilyn is a two times World Champion in the World Kettlebell Sports Federation, Australian Record Holder in the International Gira Sport Federation, World Kettlebell Marathon Champion, and Gold Medalist in the Australian Arnold Sports Festival.
She is a IKSFA Kettlebell Sport Coach, and a Strength and Conditioning Coach.
Dan Williams asked Marilyn about the three biggest tips she had for individuals who would like to improve their kettlebell ability by 10%.
Marilyn is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Do you make the mistake of following whatever training trend happens to be currently in vogue? There's a better way - an individualised approach to training that will maximise your personal results. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Corey Millar is a veteran of the powerlifting scene, having coached and competed in the sport for a decade. Competing and training out of Perth’s Strongest Gym, The Musclepit,
Corey has competed on the platform 23 times and has seen gold, silver and bronze in competition across both weight division (ranging from 67.5 to 90kg) and open male competition.
Dan Williams asked Corey about the three biggest tips he had for individuals who would like to improve their strength by 10%.
Corey is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We take the 19 leading causes of death and disability, and explore the research into how exercise can combat, prevent and treat each one. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Exercise is synonymous with ‘going to the gym’. It’s almost like we can’t exercise unless we’re there. In fact, when we’re outside those four walls, we do everything we can to AVOID exercise.
But what if you could supplement your gym time with some exercise outdoors? And what if it was even better for you?
Here are our top nine reasons to take your exercise outdoors.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The Founder and Head Physiotherapist at Formotion Physio, Lucia graduated from Curtin University with a Bachelor of Science (Physiotherapy) and has since worked in the private practice and sports setting.
She has spent the past two years working within a gym environment, more specifically with CrossFit or similar athletes. She has previously worked for Claremont Football Club, Hammersely-Carine Football club, as well as a sports massage therapist in Canada in 2014. She has particular clinical interest in sports injury rehabilitation, CrossFit and Olympic lifting and Rehabilitation and mechanics screenings.
Dan Williams asked Lucia about the three biggest tips she had for individuals who would like to improve their performance by 10%.
Lucia is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
All too often we judge reps on their completion, not their quality. But here's a different perspective, a way to measure reps based on criteria of quality, not completion. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Ian Dewhurst is a two-time Australian Commonwealth Games Representative (Glasgow 2014, Gold Coast 2018), four-time Australian Open Champion (2014, 2017, 2018, 2019) and Bronze Medalist in the 2013 World University Games (Russia). He holds a scholarship at the West Australian Institute of Sport and is the 11th fastest Australian all-time in the 400m hurdles, with a time of 49.52.
As a Physiotherapist, Ian graduated from UWS (Sydney) with a degree in Exercise Science, he later went on to complete a Masters in Physiotherapy at the University of Sydney, before working in a busy private practice south of Sydney.
Dan Williams asked Ian about the three biggest tips he had for individuals who would like to improve their running ability by 10%.
Ian is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
You exercise hard, but do you recover hard? Here's how to make sure you're maximising recovery to maximise results. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Consistently, and without fail, the biggest problem faced by Personal Trainers is client acquisition. Getting more people to train.
So we thought we’d compile a list of 16 ways you can get more clients. How many are you doing?
Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Kareena Preston has worked in the swimming teaching and coaching industry for over 25 years moving from learn to swim as a high school graduate to high performance coaching since 2005.
She has extensive experience in placing swimmers to National Championship level (including medallists) as well as placing swimmers on Junior and Senior Australian Swim teams. She has a passion for coaching open water and marathon swimmers and welcomes any opportunity to work in the ocean. Kareena has coached some very talented athletes in the CrossFit Community to the world stage of the CrossFit Regionals and CrossFit Games.
Dan Williams asked Kareena about the three biggest tips she had for individuals who would like to improve their swimming ability by 10%.
Kareena is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Injury recovery may take longer than you think. Here, we explore the TRUE time cost of injury, and how to fast-track recovery. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
A Strongman competitor and powerlifter, Dan Macri is one of the strongest men in Australia. He is five-time Western Australia’s Strongest Man and has placed second twice in Australia’s Strongest Man. He has competed professionally at the Arnold Classic in Australia and has a Bachelors Degree in Sports Science and Nutrition.
His expertise is in strength development and performance, and structuring training programs. With a focus on the use of strongman implements. Dan specialises in Strongman training and how it can be utilised to increase functional strength muscle mass, improve posture and function and change body composition.
Dan Williams asked Dan about the three biggest tips he had for individuals who would like to improve their ability by 10%.
Dan is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
To recognise Men's Health Week, we've identified the top five biggest killers of men, and explored how exercise can help prevent or treat each...
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Alex Utley is a three time Western Australian state rowing team member, and a member of the University of Western Australia Boat Club.
Dan Williams asked Alex about the three biggest tips she had for individuals who would like to improve their rowing ability by 10%.
Alex is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Want to squat more? Want to squat without pain? Start by fixing your ankles. Here's how... ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Dan discussed a productivity system to help Fitness Professionals maximise their success.
Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There's a worrying trend in Fitness Professionals. They all claim to have the same unique selling proposition. They all claim to be different. And if everyone's different, no one's different. Let's explore finding your TRULY unique selling proposition.
Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
An ex competitive gymnast, Kyle Holmes is part of the CrossFit Gymnastics Speciality Course Seminar Staff Team.
Dan Williams asked Kyle about the three biggest tips he had for individuals who would like to improve their gymnastics ability by 10%.
Kyle is one of the 11 Subject Matter Expert Coaches at the 2019 Range of Motion Athlete Camp (learn more at https://rangeofmotion.net.au/athletecamp).
The Range of Motion Athlete Camp is a two day Perth event for CrossFitters, designed to help you become a better athlete, whether you’re a complete beginner or an elite competitor.
We’ve sought out the leading coaches in their fields, and brought them together to create a team of 11 subject matter experts, who will guide you through an immersive weekend of athletic development.
You’ll learn and improve your knowledge and ability in programming, powerlifting, performance psychology and mental skills training, kettlebells, gymnastics, Olympic weightlifting, running, swimming, rowing, workout strategy, competition craft, strongman, and mobility and stability.
LEARN MORE AND SECURE YOUR TICKET AT https://rangeofmotion.net.au/athletecamp/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Are you a Fitness Professional who charges your clients for a missed session? Maybe you have a 24 hour cancellation policy? You might be burning money. There's a better way.
Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
One percenters are in vogue. But sometimes people focus on the 1%ers of their health and miss the big picture. Fix the big picture, THEN focus on one percenters. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Perth Fitness Industry Professional Development Weekend, 5th-6th Oct.
An intensive and in-depth two-day Professional Development weekend for Perth Fitness Professionals, presented by Dan Williams.
With 25 interactive and theory based fitness and business modules, this event will allow you to both super-charge your expertise as a Fitness Professional, and give you all the tools to build a highly successful and impactful Fitness Business.
Learn more and secure your tickets now.
The Fitness Industry is notorious for high staff turn-over. Enthusiastic Personal Trainers who burn bright but then quickly extinguish. But why? Why is this industry so punishing? And how we can avoid burn-out?
Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We think there's a better approach to nutrition than 'Counting Macros'. A smarter, easier, healthier more long-term BEHAVIOURAL based approach. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The ULTIMATE two day athlete learning and development experience for Perth CrossFitters, September 7th-8th. Tickets from $449.
Presented by Range of Motion and a team of 11 subject matter expert coaches, this Athlete Camp is an intensive and comprehensive weekend of athlete development and education for CrossFit Athletes of all abilities (beginner to Rx), from all locations.
Ticket prices increase at the end of this month – secure your ticket now!
Learn more at https://rangeofmotion.net.au/athletecamp/
Too many trainers and coaches will tell you that if you don't have time to exercise, what you're really saying is that you haven't MADE time to exercise. We don't agree. Here's an alternative view... and an alternative solution. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the audio version of our live webinar, Exercise Physiologist, Dan Williams, discusses how to apply the science of exercise to maximise weight loss through exercise.
This episode will teach you:
- What type of exercise to do to ensure you're burning energy long after you stop exercising.
- How to add a kilogram of muscle to your body and how this will burn off 6kg of fat every year.
- Why exercise intensity is so important for weight loss.
- How much exercise you should be doing - it might surprise you!
- The five questions you need to answer 'yes' to in order to ensure the exercises you're completing will help you lose weight.
- The importance of variety to create long-term, sustainable weight loss.
- How focusing on your performance can be the most powerful method of losing weight.
This episode provides a road-map to maximising weight loss through exercise. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We can trace back the roots to heart disease deep in to our evolutionary past - and understanding these roots can help us treat it today. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There's a gene that gives us heart disease. But why would we evolve such a gene. Well, it used to be a survival advantage. Learn why, and how we can fight it. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Life is a series of choices. Dan talks about how the difficult choices are the ones that matter. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Is it possible to be too strong? Yes, we think so. Here's how being too strong can damage your overall performance. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Periodisation is Dead, Or at least the periodisation most people accept. Here's a better way. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Don't have time to exercise? It's actually a valid excuse, and 'make time' isn't a productive solution. So what is? ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
What are you best in the world at? It needs to be something. Dan talks about why you need a Unique Selling Proposition, and what to do with it. Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The top five questions you should be asking yourself about the exercises you're doing for weight loss. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Stress is stress. Whether it's exercise, sickness, work or partying, it all goes in the same bucket. Here's how to manage the stress that enters the stress bucket. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
At some stage it became unacceptable to admit out loud that one of your big motives for exercising was to look better.
It became something people would fixate and obsess over in their own minds, but would feel embarrassed to voice.
Instead, it became ‘acceptable’ to only point to ‘health’ or ‘fitness’ or ‘happiness’ as the drivers of your exercise.
Now of course, these are noble and important reasons to exercise, and they’re completely valid and crazily important. But sometimes, people fall back on these standard responses when, really, they just want to look better.
And that’s ok.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There's no denying the bench press is an effective way to test and build upper body strength. Nor is there denying that it has the potential to damage the shoulder. Here, we discuss how to maximise the benefit while minimising the risk.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The Prowler is one of the most effective training tools available. Here, we talk about why, and how to take advantage of its benefits.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Are you a chronic over-scaler? Do you scale your training to make sure you can do everything easily? Sometimes you need to stretch yourself beyond you current abilities.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the audio version of this live webinar, Dan Williams talks about Systemising and Automating Your Business.
In it, he discusses:
- How to identify and define the roles in your business to give your business scaleability and capital value.
- How to identify the tasks each role within your business.
- How to create systems and automations within your business to ensure it operates on autopilot.
- How to compile all the above information into your Policies and Procedures Manual for ultimate business organisation.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
How and why to brace your body to improve strength, power and health.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
What to do in that 10 minute window immediately after exercise to maximise your recovery.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
If you fail to take the steps to reduce the risk of injury, your coach will have no sympathy when your body starts to break down.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We take a Psychologist's perspective on how to get kids to exercise more.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Specialisation is for insects. We take an evolutionary look at why a generalist athlete will come out on top.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Agility is an important but undertrained element of fitness. Here, we discuss how to train to become more agile.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
At some stage it became unacceptable to admit out loud that one of your big motives for exercising was to look better. It became something people would fixate and obsess over in their own minds, but would feel embarrassed to voice.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There's an inconvenient truth when it comes to getting new clients... here's how you REALLY do it...
Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Range of Motion Nutrition Coaches Ash 'Jimmy' Dean and Dan Williams talk about:
- The common themes and problem areas in the clients they work with.
- How to make healthy eating the easier option.
- How working on one part of your nutrition will benefit the others.
- How very small changes improve your relationship with food.
- The pros and cons and challenges of food prep.
- A novel approach to improving nutrition habits.
Learn more about Range of Motion Nutrition Coaching at https://rangeofmotion.net.au/nutrition/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Part of the Range of Motion Fitness Business series by Dan Williams, a free 30 part resource in podcast (as part of the ROMcast Podcast) and text form, to teach Fitness Professionals how to build a more successful fitness business.
Covering the business overview, operations, marketing, the client experience and human resources, it is a detailed walk-through of the exact steps you should take to build a wildly profitable fitness business that supports your lifestyle and changes the lives of your clients.
Click here to get FREE access to the complete series.
The Range of Motion Fitness Business Series is supported by Range of Motion Business Mentoring.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Ever get a dry mouth before a big event? Maybe it’s a job interview. Maybe it’s the CrossFit Open. Maybe you’re about to ask someone out on a date. Why do we get a dry mouth? And what can we learn from this experience to improve our performance?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There’s no denying the squat is an absolutely foundational movement, whether we’re chasing health or performance. But the range of exercises that fall under the category of this movement is huge. Here we discuss the benefits of including belt squats in your training.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Fly in / fly out workers face numerous challenges in trying to maintain a consistent and regular exercise program. Here' we discuss how to overcome these obstacles.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Whether you've never exercised a day in your life, or you're an Olympic level athlete... it doesn't matter where you are in your exercise journey. It's just about taking one tiny step to improve...
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In this special teaser episode, we’ll give you a sneak peak at the Range of Motion Fitness Business Series, part of the ROMcast Podcast. If you’re a Fitness Professional who wants to turbo charge your business success, this series is for you.
Presented by Exercise Physiologist and Scientist, coach, mentor and Director of Range of Motion, Dan Williams, this series will teach you how to grow your fitness business to make it work for you.
We’ll guide you through everything you need to build a wildly impactful and profitable fitness business.
This series is proudly brought to you by Range of Motion Business Mentoring by Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Older adults and masters athletes face a raft of challenges when it comes to exercise. Here, we discuss our tips for overcoming some of these obstacles.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The ‘enjoyment factor’ can be a major obstacle to starting and maintaining healthy exercise habits. Too often, exercise is perceived as a negative and, although no one doubts the benefits, the barrier to entry is just too great to be overcome. Here, we discuss how to make exercise enjoyable.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Exercising from home has its advantages, but it’s not all upside. There are a raft of challenges that come with exercising from home, so let’s explore them and some solutions to ensure your can benefit from this convenient way of training.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We can’t rely on consistently making the right food choices. It’s very difficult to rely on willpower to drive your behaviours. It’s exhausting. Changing human behaviour is difficult. Changing the environment is easy. It’s hard to make people change, but we can create the conditions that support change. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Too many Fitness Professionals are slaves. Slaves to their clients – their expectations and demands. Stop being a slave. Start being a mechanic. The age-old adage is ‘the customer is always right’. But does this apply to Personal Trainers? Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Starting exercise can be really hard. Let’s face it, starting ANYTHING can be really hard. It’s like pushing a car, the first metre takes a superhuman effort, but then once it’s rolling, the inertia makes it easy to keep going. Exercise is the same.... ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Are you over age 25? Your best years may behind you! Scary fact, but it doesn’t have to be true. After the age of 25, the metabolic rate of the average person drops by two to four percent every decade. But what does this mean? And how can we use this to stay motivated? ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In this longer form episode of ROMcast, Dan Williams sits down with Ash 'Jimmy' Dean, Exercise Scientist, Owner of Invoke Performance and Range of Motion Business Mentorship Client.
Dan and Jimmy discuss the challenges in business, productivity, systems, cash flow, marketing and branding, behaviour change, and much more.
Learn more about the great work Ash Dean is doing to help educate athletes (particularly female sportspeople) at https://ashdean.net/
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Sleep is dangerous. Or at least with a rudimentary understanding of evolution, that’s a conclusion you could semi-logically arrive at. Let’s journey back to our caveman days. Sleep was dangerous. Dangerous for our species. So why do we need to sleep? ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
When you enter a gym (or any new environment for that matter) for the first time, you’re out of your comfort zone. And the problem is, it’s sometimes hard for everyone else at that gym (the staff and the clients) to empathise, because for them, it’s their second home. So there you are, all alone, in an environment that is familiar to everyone else but completely new and scary to you. But it doesn't need to be... ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Ask most Fitness Professionals what their product is and they’ll tell you something like ‘Personal Training’. They’ll focus on what it is they PROVIDE, not what it is the client RECEIVES. And they make the same mistake with their marketing.... Are you a Perth Fit Pro who would like to super-charge your expertise as a Fitness Professional, and get you all the tools and knowledge you need to build a wildly successful and impactful Fitness Business?
The Perth Fitness Industry Professional Development Weekend is an intensive and in-depth two-day learning experience.
With 25 learning modules covering fitness and business, this is the single best thing you can do in 2019 to maximise your impact and success.
Tickets are available for a limited time at a discounted rate. Learn more and secure your ticket at rangeofmotion.net.au/pd
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We're proud to announce the launch of Range of Motion Nutrition Coaching.
In this special episode of ROMcast, Dan Williams talks about how ROMNC works, and why Range of Motion Nutrition Coaching might be what you've been missing.
Learn more about Range of Motion Nutrition Coaching at https://rangeofmotion.net.au/nutrition/
The voice in our head has a major impact on our performance. This internal dialogue is called 'self-talk'. Learn how to use and improve your self talk.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We examine the benefits of Creatine supplementation for athletes who see increases in physical capacity as their primary outcome.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Stop Saying 'It's not a good workout for me', and start saying, 'I'm not very good for that workout'.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Burpee penalties are a common occurrence in CrossFit Affiliates worldwide. But could they be harming your culture?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
How should we best praise kids to increase future success?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more. Pips asks: If you only have a certain amount of time in the morning (1hour say) how do you break up the hour in terms of warmup, pre exercise, train, post exercise? Geoff asks: How many minutes between eating healthy food and consuming caffeine and vice versa should people wait so as to not inhibit macro and micro nutrient absorption? Eg I've heard caffeine blocks vitamin C and that this impacts protein utilisation / related processes. Casey asks: How much is my training affected when I have to stop and start or take an extra minute to tend to kids or feed the baby? Leanne asks: Grips - why are pull ups (for me) more effective with no grips on - do I rely on my grip more? ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
A series of practical five minute mental skills training drills that you can implement to improve physical performance.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
You're competing in a CrossFit competition. Multiple events over the space of a day. How can you best fuel your body to maximise performance?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more. Karen asks: How can I overcome feeling intimidated and self conscious as a new comer when you see people throwing barbells over their head or swinging off bars?
Richo asks: As I’ve gone past 40 I have found I don’t recover anywhere near as fast as I used to. Currently I train roughly every second day and quite often I am still sore and am unable to loosen up and it inhibits movements and sometimes means I have to skip things and do something else. I stretch every day and do a bit of rolling as needed, diet is pretty good, sleep could improve.
Karen asks: When do you need to start buying accessories like knee sleeves and lifting belts? Lachie asks: Is there an ideal squat position? What are the most common faults with overhead squats and what can they tell us? ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Made some improvements? Want to continue the trend? Don't forget this one important fact.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The road to injury rehabilitation, and the return to full exercise can be a long one. Let’s talk about how long it can take to recover and the actual nuts and bolt of when to start reintroducing things you cant do when injured.
This episode of ROMcast is presented by exercisingwithaninjury.com. This is a series of eBooks and a gym poster that's your complete guide to continuing to work out when injured. Injury doesn't mean you have to stop exercising. Check it out at exercisingwithaninjury.com.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Sometimes, the first thing people do when they get injured is to stop exercising. This is a mistake. Let’s talk about the imrtance of exercising with an injury, and the physical and menetal benefits that wil result.
This episode of ROMcast is presented by exercisingwithaninjury.com. This is a series of eBooks and a gym poster that's your complete guide to continuing to work out when injured. Injury doesn't mean you have to stop exercising. Check it out at exercisingwithaninjury.com.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- How do you overcome the feeling of not being “good enough” or comparing yourself to other people further in their fitness journey?
- How do you deal with the frustrations of feeling like you’re not 'getting it' yet, for example the terminology of exercise and learning me movements. How long does it take to 'get it'? And, how long does it take to get results?
- How do you deal with responding to people who might ridicule you for choosing the gym, or a healthy lifestyle, over going out partying and drinking? How do you find motivation to exercise/eat well alone (or go into a new environment by yourself) without the support of your loved ones?
- What do you say to friends that say they think lifting weights or high intensity exercise is dangerous and will cause injuries?
- How do you go with motivation when you get injures early on and feel like it keeps hampering your progress?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Injury in sport is perhaps one of the most challenging obstacles for an athlete to overcome, and, potentially, one of the most damaging factors to mental state. Here, we discuss how to not only respond positively, but actually see injury as an opportunity.
This episode of ROMcast is presented by exercisingwithaninjury.com. This is a series of eBooks and a gym poster that's your complete guide to continuing to work out when injured. Injury doesn't mean you have to stop exercising. Check it out at exercisingwithaninjury.com.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Made some improvements? Want to continue the trend? Don't forget this one important fact.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
You’re injured. You know you need to keep exercising, but you’re not sure how. We’ve put together a template to give you back control over how to modify you training when injured.
This episode of ROMcast is presented by exercisingwithaninjury.com. This is a series of eBooks and a gym poster that's your complete guide to continuing to work out when injured. Injury doesn't mean you have to stop exercising. Check it out at exercisingwithaninjury.com.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
We review the definitive study on team building and explore strategies to strengthen team bonds.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Are you injured? Good! Recovering from injury can be a highly valuable opportunity to overhaul your movement patterns for long-term gain.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Imagery refers to the creation or recreation of an experience in the mind. It is a mental simulation of an actual event. Here, we discuss the acquisition and practice of psychological skills.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Dave and Claire ask: How should I eat during a competition?
- Chris asks: How can I learn to ignore my competitors and run my own race?
- Casey asks: How can I balance training and competition?
- Lachie asks: Should I be treating training like competition?
- Sean asks: How can I get a competition effect in training?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Arousal refers to the degree of anxiety and is manifested in both physical and psychological factors. Here, we discuss the acquisition and practice of psychological skills.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
By understanding what triggers us to do something, we can engineer this trigger to build good habits, and modify bad habits.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
To celebrate the launch of the Training Tracker, we've distilled all the research on behaviour change down to just six steps. Follow these steps and write your future.
More than just a way to record your training, the #trainingtracker uses evidence-based theories of human psychology, behaviour change, goal setting and habit formation and turns them into practical steps.
Build habits. Accomplish goals. Track your progress in training, nutrition, health and performance.
Learn more about the Training Tracker at http://rangeofmotion.net.au/trainingtracker
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Grant asks: How do I choose what kind of health professional to see?
- Sean asks: Will I lose my strengths by constantly working on my weaknesses?
- Chris asks: Why do I occasionally have movements repeated in consecutive sessions?
- Frannie asks: Why is it important to have so much variation in training?
- Robyn asks: Why is there so much strict work programmed for me? Should I be working more on the skill of kipping?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Implicit learning requires no specific instruction to learn a skill. It proposes that coaches may be over reliant on breaking down skills, and should focus more on the intuition of their athletes.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
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What if you had the power to unlock your habits? What if you could make healthy behaviours automatic and easy? Here's how.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Do you suffer from low self-confidence? We talk about how to break the cycle and improve your performance in exercise and life. Self-confidence is the belief that you can successfully perform a desired behaviour.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
The use of a lifting belt causes some controversy. But if we wade through unsupported opinions, what can the research tell us?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Concentration is the ability to focus on what is important, hold that focus over time and have an awareness of the situation in general. Here, we discuss the acquisition and practice of psychological skills.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Chris asks: Ring dips versus bar dips, which one is better for building strength?
- Jimmy asks: Foot position in the snatch and clean, how similar/different should the positions be in the pulling position and the receiving position?
- Claire asks: I currently do all my lifting in regular 'all rounder' shoes, would I lift better in Olympic Lifting shoes? Should I invest in a pair?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Motivation is a major factor in creating positive health change. Learn how to 'pull', not 'push' to your goals to maximise long term adherence.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Bad training days happen. Accepting this, and having a few tools to respond, can turn a bad day into a productive experience.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Robyn asks: If I've got dominant muscle groups how can I make sure I don't neglect weaker muscles?
- Claire asks: I'm always sore. Should I be training through this or is there something I need to change?
- Claire asks: My performance is improving but my bodyweight is staying the same. Why is this?
- Jimmy and Grant ask: How many days off can I have before I start to lose my strength and fitness? How can I hold on to it? How long does it take to get back?
- Maea asks: How do I know when to change my strategy in training to become more aggressive as I get fitter?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Dan Macri is a Strongman competitor, coach and Subject Matter Expert.
In this interview, We ask Dan about how CrossFit athletes can benefit from his area of specialisation. They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on Strongman training and implements could benefit CrossFitters.
- How to incorporate Strongman into your training without spending more time at the gym.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What Dan would like to see programmed as an event in The CrossFit Games.
- What Dan will be covering at the Range of Motion Athlete Camp.
A Strongman competitor and powerlifter, Dan Macri is one of the strongest men in Australia. He is five-time Western Australia's Strongest Man and has placed second twice in Australia's Strongest Man. He has competed professionally at the Arnold Classic in Australia and has a Bachelors Degree in Sports Science and Nutrition.
His expertise is in strength development and performance, and structuring training programs. With a focus on the use of strongman implements. Dan specialises in Strongman training and how it can be utilised to increase functional strength muscle mass, improve posture and function and change body composition.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
How can we best maximise short term recovery to maintain intensity in multiple bouts of exercise?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Ian Dewhurst is a dual Commonwealth Games track athlete, Physiotherapist and running Subject Matter Expert.
In this interview, Dan asks Ian about how CrossFit athletes can benefit from his area of specialisation. They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on running could benefit CrossFitters.
- How to incorporate running into your training without spending more time at the gym.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What Ian would like to see programmed as an event in The CrossFit Games.
- What Ian will be covering at the Range of Motion Athlete Camp.
Ian Dewhurst is a two-time Australian Commonwealth Games Representative (Glasgow 2014, Gold Coast 2018), three-time Australian Open Champion (2014, 2017, 2018) and Bronze Medalist in the 2013 World University Games (Russia). He holds a scholarship at the West Australian Institute of Sport and is the 11th fastest Australian all-time in the 400m hurdles, with a time of 49.52.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Are you facing a major change in your life? Now may be the best time to form a new habit.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Corey Millar is a Powerlifting competitor, Coach and Subject Matter Expert.
In this interview, Dan asks Corey about how CrossFit athletes can benefit from his area of specialisation. They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on powerlifting training could benefit CrossFitters.
- How to incorporate powerlifting into your training without spending more time at the gym.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What Corey would like to see programmed as an event in The CrossFit Games.
- What Corey will be covering at the Range of Motion Athlete Camp.
Corey Millar is a veteran of the powerlifting scene, having coached and competed in the sport for a decade. Competing and training out of Perth's Strongest Gym, The Musclepit, Corey has competed on the platform 23 times and has seen gold, silver and bronze in competition across both weight division (ranging from 67.5 to 90kg) and open male competition.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Kirk asks: Is the prowler a useful tool to improve top-end leg strength, or is it only useful for conditioning?
- Lachie asks: Is there an ideal squat position? What are the most common faults with overhead squats and what can they tell us?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Dan discusses the biggest challenges and obstacles sent in by Fitness Professionals.
In this special Fitness Professional episode of ROMcast, we answer questions on converting leads, getting paid what you’re worth, delivering value, balance, dealing with clients with different personalitiy types, keeping up wth new research, and fighting misinformation in the industry.
This episode of ROMcast is brought to you by the 2018 Fitness Industry Professional Development Weekend.
Open to all Perth Health and Fitness Professionals, Trainers and Coaches. This intensive, information dense learning weekend will leave you with an incredible depth and breadth of knowledge and hundreds of practical applications in the fields of exercise, fitness and the business of being a Fitness Professional.
Invest in yourself and your business to supercharge your personal, professional and business development and take your value and expertise to a whole new level.
For more details and to secure your ticket, visit http://rangeofmotion.net.au/fitnessindustryPD2018
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Caffeine can be a powerful performance enhancer in sport and exercise. Here, we review the literature into its effects and mechanisms, as well as suggested dosing.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Kareena Preston is a Coach and Subject Matter Expert in Swimming.
In this interview, Dan asks KP about how CrossFit athletes can benefit from her area of specialisation.
They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on very specific areas of swimming training could benefit CrossFitters.
- How to incorporate more swimming into your training without spending more time training.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What KP would like to see programmed as an event in The CrossFit Games.
- What KP will be covering at the Range of Motion Athlete Camp.
Kareena Preston has worked in the swimming teaching and coaching industry for over 25 years moving from learn to swim as a high school graduate to high performance coaching since 2005.
She has extensive experience in placing swimmers to National Championship level (including medallists) as well as placing swimmers on Junior and Senior Australian Swim teams. She has a passion for coaching open water and marathon swimmers and welcomes any opportunity to work in the ocean. Kareena continues to work extensively with Down Syndrome Swimming Australia as a coach on the Australian Team.
Kareena has coached some very talented athletes in the CrossFit Community to the world stage of the CrossFit Regionals and CrossFit Games. She currently enjoys coaching the emerging talent at Kwinana Swimming Club.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There are two types of lazy. Short-term lazy. Long-term lazy. Will you choose laziness today or laziness in your future? You can't have both.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Strict chest to bar pull-ups have a range of benefits not seen in standard strict pull-ups, or kipping chest to bar pull-ups.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
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Leigh Whitehead is a Subject Matter Expert on Myofascial and Soft Tissue Release.
In this interview, Dan asks Leigh about how CrossFit athletes can benefit from his area of specialisation.
They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on self myofascial release could benefit CrossFitters.
- How to incorporate SMR into your training without spending more time at the gym.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What Leigh would like to see programmed as an event in The CrossFit Games.
- What Leigh will be covering at the Range of Motion Athlete Camp.
Leigh Whitehead runs the Functional Fascia Training workshops and is the Head of Training for Blackroll Australia, a company focussing on the health, fitness, rehabiliation and sports industry as well as engaging in fascia research. Leigh is a highly qualified personal trainer with over 10 years’ experience in the health and fitness industry, graduating from Australian Institute of Fitness with honors as a Master Trainer. He has divided his time between his role as owner and head coach of several F45 training studios, his own business Sustainable Human Movement. Leigh's goal in life is to help other people to improve their ability to move and sustainably improve their health, fitness and performance.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Jono asks: Should I wear a lifting belt? Is it better to squat heavier with a belt, or lighter with no belt?
- Jono asks: Is it more beneficial to a CrossFit athlete to have a high one rep max, or to be able to do multiple reps close to their max?
- Robyn asks: Why do we do tempo squats? What's the benefit and science behind them?
- Chris asks: If you have an obvious limiting factor in a workout, is it best to work hard on the other movements to make up for it, or go easy on those movements to stay fresh for you weakness?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Jen Smith is a Subject Matter Expert in Gymnastics.
In this interview, Dan asks Jen about how CrossFit athletes can benefit from her area of specialisation.
They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on very specific areas of gymnastics training could benefit CrossFitters.
- How to incorporate more gymnastics conditioning into your training without spending more time at the gym.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What Jen would like to see programmed as an event in The CrossFit Games.
- What Jen will be covering at the Range of Motion Athlete Camp.
In 1987, Jen was selected into the gymnastics program at the Western Australian Institute of Sport at the age of seven. She trained for 9 years to reach her ultimate goal of representing Australia at the 1996 Atlanta Olympic Games. After coming out of a two year retirement and competing at the 1999 World Championships, Jen unfortunately suffered an injury at the 2000 Olympic trials and she retired again to concentrate on her studies. She then became involved in amateur boxing while completing her PhD and qualified for the 2010 World Championships, where she gained a world ranking of 9th in the light flyweight division. After retiring from boxing, Jen was introduced to the world of CrossFit in 2011, competing in the team division at The CrossFit Games. She is now a member of the CrossFit Gymnastics Course staff.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Do you have a PAIN FACE when you exercise? Did you know it might actually be making you hurt more? Learn about why taking the pain off your face might just help squeeze out those extra few reps.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Jason Dick is a Subject Matter Expert in Kettlebells. In this interview, Dan asks Jase about how CrossFit athletes can benefit from his area of specialisation.
They discuss:
- The single biggest thing CrossFit athletes neglect.
- How more focus on kettlebell training could benefit CrossFitters.
- How to incorporate kettlebell training into your training without spending more time at the gym.
- The smallest thing a CrossFit athlete could do to give the greatest benefit.
- What Jase would like to see programmed as an event in The CrossFit Games.
- What Jase will be covering at the Range of Motion Athlete Camp.
Jason Dick was the WA Representative for the Australian Institute of Kettlebells for 6 years. In his 10 years of coaching he has had the opportunity to train & learn first hand with some of the best coaches and athletes in the world including Martin Rooney (Founder of Training For Warrior), John Brookfield (creator of Battling Ropes), Vasily Ginko (7 time World Kettlebell Champion & President of the International Union of Kettlebell Lifting) & Steve Maxwell (Founder of the first Kettlebell Gym in the USA), Dan Baker (President of ASCA).
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Avoid the path of least resistance to create efficient, safe, strong movement.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
A flow state is a state of optimal performance where we feel and perform at our best.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Kayla asks: How does my post- exercise shake fit in wth my macros?
- Brayden asks: How should I eat to maintain muscle mass when traveling?
- Robyn asks: Why do we do short time domains in training, and how can we get the most out of them?
- Grant asks: How much fear is healthy, and what are the best techniques to determine using fear to reap the rewards, or using it to make smart decisions.?
- Arnold asks: How do you calculate/determine your anaerobic threshold?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
There's a phenomenon emerging of people excusing their amazing achievements, and it's going viral. Be proud of your achievement - you deserve to be!
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In the ROMcast Q&A episodes, Dan answers the best questions from the week on CrossFit, health, improving athletic performance, psychology, mobility, nutrition and much more.
- Kirk asks: What is a belief you've recently changed?
- Graedon asks: How do you peak athletes for competitions?
- Pekka asks: Should we use lifting straps?
- Robyn asks: How can I overcome mental barriers when lifting?
- Chris asks: How can I train mental toughness in workouts?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Although starting is what begins the process of forming habits, it's not stopping that completes this process. And not stopping requires willpower.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Programming for yourself has it's shortfalls, but there's one big thing self-programmers can do to make sure they're maximising training success.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Want to improve your life by one percent at a time? Research tells us there's a better way to challenging ourselves to force growth.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Much importance is placed on the success of each individual training session an athlete completes. Although the sum of these individual session is important, sometimes the emphasis placed on this 'micro view' of progress can be damaging.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
In a sick way, the westernised diet is considered normal. And that's the problem. When we eat healthy, WE become the freak. WE become the outsider. WE become the one 'on a diet'. This needs to be flipped. Healthy eating needs to become the norm.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
Are you scared of setting goals in case you fail them? Is this fear keeping you in your comfort zone and away from becoming extraordinary? Dan discusses removing excuses, the value of failure, expanding your comfort zone and tearing down the barriers to potential. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
SHOW NOTES:
Episode Transcript:
Are you Scared of Setting Goals In Case You Fail?
Do you have a plan for your future? Something you want to do? Somewhere you want to be? Maybe it’s big and world changing. Maybe it’s so small and no one would ever notice, but it’s enough for a spark of self accomplishment and a tiny but determined pump of the fist.
Do you know how you’re going to get there? Do you have a plan? Have you set your mind to making it happen? It’s not a dream, it’s a goal.
Now, some people are ‘goal people’. They write them out and stick them on their bathroom mirror. They see them every time they brush their teeth. Maybe they even post them on Facebook. And maybe that’s not your style. You’re not a ‘scream them from the rooftops’ kind of person. And that’s cool. Maybe you’re a ‘whisper them from under the bed’ type of person. Maybe you’re not even that. Maybe you goals never escape the deepest reaches of your mind. Because if you don’t set a goal you can’t fail it right?
It’s a deep seeded human fear to not be good enough. Normally we can avoid this inadequacy, but with goals, we’re putting ourselves out there. We’re formalising our dreams and exposing our inner drive. We’re testing our ability to achieve something we set out to.
The fear here is a common on. ‘If I give it my all and fall short, then I’ll know I wasn’t good enough’. The fear is real. And for many people the fear is enough to push those dreams down so deep in their hearts that they never see the light of day.
Part of this fear has a name. Self handicapping. Self handicapping is when you give yourself an excuse to fail. So if you do fall short of your goals, it’s not really a failure – because you’d given yourself a way out anyway. You’re blaming the failure on a handicap that you’ve created, not on your own ability. This means it can never be your fault. It means you don’t have to take responsibility for your shortcomings. It means you let life happen and fall back on a fixed mindset and the crutch of ‘fate’ rather than a growth mindset where you know you can do anything you put your mind to.
Remember when you were a kid and you lost a race at lunchtime with your friend. ‘I wasn’t racing’ you cry! And suddenly you didn’t actually lose that race, because you weren’t ‘all in’. You can find examples of handicapping littered all throughout your life. ‘I probably won’t get this job because I’m underqualified’. ‘I won’t do well in this workout because I’m sore’. ‘I didn’t study enough so I’m not going to do well in this exam’. ‘I doubt I’ll lose weight because I smashed that entire tub of Ben and Jerries icecream’.
Suddenly not getting the job becomes ok, not doing well in the workout becomes ok, bombing the exam becomes ok, putting on weight becomes ok. It becomes ok because you haven’t failed at all, you’ve planted a reason that makes failure ok. You’ve given yourself an emergency exit – a way out. And by making failure ok, it’s not failure at all – because you weren’t really trying. And this isn’t ok. There’s a reason for everything we do, even if it’s not immediately apparent. Everything we do, we do to move away from pain or towards pleasure. The reason for self handicapping is to protect our self image and self-esteem. But you’ll spend your life living in the comfort zone. Living in your own personal sphere of mediocrity. You’re erasing the extremes of your experience. Sure, you won’t fail as hard, but you won’t win as hard either.
So let’s reframe this fear. Instead of being afraid to give it your all, fall short, and know you weren’t good enough, the REAL fear should be in NOT giving it your all and living out your days wondering just how great you could have been. How much impact you could have had? How many of your dreams could have come true?
Now if this sounds like you, things are about to get a bit scary, because we’re about to start removing that safety net. Going all in. Full commitment. This does three things.
Firstly, it increases your chance of success. If you prepare well and increase your effort, you’re more likely to achieve whatever it is you’re directing your effort to. Secondly it improves your self confidence and reduces anxiety. Going in to an interview, exam or sporting event knowing you’d done everything in your power to ensure success gives you a wave of confidence you can’t get anywhere else, a wave that washes away any anxiety you have about your perceived inadequacies. And finally, at the end of the day, after the race has been won or lost, full commitment gives you a deep seeded satisfaction. A satisfaction in the process, not the outcome. And sure, maybe everything you had wasn’t enough. And that’s ok. Believe it or not, the hollow feeling of accomplishment you’ll feel from winning easily is dwarfed by the accomplishment you’ll feel from failing at the end of your full effort.
Plus, there’s so much value in failing! If you don’t fail you miss out on so many lessons, so many opportunities to readjust and learn. So many opportunities to increase your chance of future victory.
If all you ever do is win, it’s a sure fire sign that you’re sitting right in the middle of your comfort zone. Constant and recurring successes and victories are the greatest signs we have that we’re underextending, aiming too low. Occasional failures tell us we’re pushing out limits. Sure, pushing your limits means you sometimes lose. But the only way to expand your limits is to push on them, to push right to the margins of our abilities and our experience. Trying to run six kilometres when you’ve only ever done five. Applying for a job where you don’t meet all the criteria. Asking that girl out on a date when you think she’s out of your league. Self growth comes from the expansion of our limits. Without pushing the limits, without expansion, we don’t get better.
Now, I get it, losing sucks. Failure sucks. But the suck is temporary – it’s short term. And as with most things that are difficult in the short term, they become a positive in the long term. Getting out of bed to exercise can suck. Putting down that donut can suck. But the short term pain leads to long term gain. Easy short term choices lead to negative long term consequences. Difficult short term choices lead to positive long term consequences. And choosing the possibility of failure is definitely a difficult long short term choice. But it follows our rule and this failure almost always leads to a positive long term consequence. Don’t base your value to the world on whether you achieve some goal, rather use what you’ve learned to drive you towards a better future. Being willing to struggle for something is a great determinant of how our life turns out.
If you don’t like how it feels when you don’t reach a goal, maybe the problem isn’t with goal, maybe the problem is with your perception. You’re not chasing progress but an unrealistic perfection. It’s ok to not achieve your goals. In fact, as we’ve discussed, if you achieve every goal you’re not stretching yourself enough. The pursuit of perfection is just that, a pursuit. A journey not a destination. Perfection is often impossible, and if you only judge something a success when you’ve done it perfectly, then you’re destined to fail again and again. With this constant beating down of your self image and self esteem it’s no wonder you’re scared of setting goals! When you set a goal it directs you attention to the habits and processes you need to achieve that goal. If you’ve set a goal to lose 10kg, and you only end up losing nine, YOU’VE STILL LOST 9KG! If you can’t distinguish between success and perfection, this incredible achievement will go down as a failure. The only failure here is your faulty perception. The goal directed your behaviours, the behaviours determined the result. You have two choices. You can fail a goal because you fell one kilo short. Or you could not setting a goal at all because you’re scared of failing it. I know I’d choose the failure of progress over the success of stagnation every time.
And then there’s some people who say they don’t set goals at all. Everyone sets goals. You go to work with the goal of earning money. Eating a healthy meal is a goal. Getting out of bed every morning is a goal. Exercising is a goal. Every behaviour you undertake with an end result in mind is a goal. It’s not that you don’t set them, it’s more that your goal setting process sucks! There are well researched and evidence-based processes for setting goals. They’re based on the science of the human psyche, and exist to help you achieve, grow, chase your dreams. So I can’t accept you don’t set goals. But I can accept that the way you set goals needs work.
Don’t live life never knowing what you could have achieved. Be brave enough to learn the lessons of your failures, to push your limits and expand and exceed them. So stop being afraid. Get out there and be your own version of extraordinary.
Recommended Reading:
- Goal Setting - Psychological Skills Training
- CHOICES. How Bad Do You Want It?
- How to Commit to The Promises You Set Yourself
Have you always fought the scales? Has your health journey been defined by alternating chapters of weight loss and weight gain? Well, there's a reason for it. And it's not a problem with you. Here's the answer. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes! SHOW NOTES: Episode Transcript: Have you always fought the scales? Has your health journey been defined by alternating chapters of weight loss and weight gain? Well, there's a reason for it. And it's not a problem with you. It's not an indication of your lack of willpower or motivation. It's not an indication of any failure on your behalf.
It's a physiological process. And it's a process that (if we understand it), we can hack.
It all starts when we 'go on a diet' (just remember that It is Not You That is on a Diet. It is Everyone Else!). This usually means we begin consuming a lot less, resulting in reduced energy coming in to the body. Our body has grown to expect a certain amount of energy coming in, so when we suddenly reduce that, it starts to panic. You see, it thinks you're about to go into a famine. It thinks this because, for you 1600x great grandparents, they probably were. Back then, some 40,000 years ago, our bodies were the same, but our environment was very different. You can read about our description of Paleolithic humans versus modern humans here.
Periods of feast and famine were common, so when food became scarce, our body slowed things down. Our metabolic activity decreased. This meant that we needed less energy to stay alive. We went into energy conservation mode to stay alive. Of course, these days, we have plenty of food, but our body doesn't know that, and ancient 40,000 year old bodies haven't caught up with our new calorie rich environment.
Maybe we drop some weight. Our metabolism slows, and our body cries out for more food. It fights your new diet by increasing your appetite. It makes you hungry. If you're hungry, you'll seek out food, fighting your (self imposed) famine and therefore fighting your new way of eating. You succomb to the urges of your hunger hormones. Either you reach your weight loss goal and return to normal eating, or you fall off the wagon and increase your food consumption.
You enter a perfect storm of weight gain. Your new slower metabolism combines with hunger hormones circulating the body and increased energy intake. Not only are you eating more, but your body needs less energy to keep it alive, so the energy entering your body is stored as fat. Your metablism may start to creep back up, but its slow progress can't compete with the sudden increase in appetite and food. In many cases, as your weight increases, your metabolism actually stays lower than it was before you began your diet.
You regain the weight, often ending up more than you did in the beginning. So you think you'd better go on a diet...
And so the cycle goes, a crashing metabolism combined with a physiological craving for more food as your body desperately tries to keep you alive.
What's the answer? Small, gradual changes to your nutrition. Tiny habits that allow your body to adapt at the same rate as your behaviour adapts. Changes that are sustainable for the long term. All this coupled with forms of exercise to increase (or at least maintain) lean muscle mass. Resistance based exercise (lifting weights) to increase your metabolically active tissue and fight the metabolism loss. Exercise at intensity to increase the benefits to your metabolism after the exercise is over (read: Burn energy while you sleep with EPOC).
In short, gradual lifestyle change. Permanent change. Sustainable change.
Break the cycle. Cut the yoyo string.
Recommended Reading: * Build Willpower to Fuel Habits * It is Not You That is on a Diet. It is Everyone Else!
Correct pacing strategies become even more important. Not just because of our knowledge of the energy systems and their role in energy production (and eventually, physical output), but also because our effort impacts our psychology, and our psychology impacts our output. And ultimately, we can increase our performance.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
SHOW NOTES:
Episode Transcript:
Pacing workouts in functional fitness is now widely being accepted as an integral part of performance optimisation. In our article "CrossFits Number One Biggest Pacing Mistake", we talk discuss that:
"CrossFitters face one major problem in trying to develop correct strategy and pacing strategies. They make the mistake of trying to use an energy system that’s too intense for the workout they’re doing. As a result, they reach a threshold and the byproducts of the energy system inhibit their ability to stay in that system, they ‘hit the wall’ and intensity (and therefore output) drops."
We're talking about pacing here purely in the context of the physical, but there's a strong mental element that stems from correct pacing strategies, and by entering the psychological state it can give you, you'll go full circle and further optimise physical performance.
The psychological benefit of pacing stems from the absence of pain and discomfort. Sure, discomfort is an inescapable part of maximising performance, but incorrect pacing increases discomfort, which prevents us from entering our optimum performance state. It keeps us out of flow.
Flow is an optimal state of consciousness where we feel our best and perform at our best. It is the optimal level of arousal to maximise performance of a skill. In his book 'Happier', author Tal Ben-Shahar explores the links between pain and flow, and proposes a method for shifting out of the 'no pain, no gain' mindset, into the 'present gain, future gain' mindset:
"...studies of flow show that the 'no pain no gain' model is based on the myth that only through extreme and sustained exertion can we attain our optimal level of performance. Rather, there is a specific zone, the line between overexertion and underexertion, where we not only perform at our best but also enjoy what we're doing. We reach this zone when our activities provide the appropriate level of challenge, when the task at hand is neither too difficult or too easy."
So correct pacing strategies become even more important. Not just because of our knowledge of the energy systems and their role in energy production (and eventually, physical output), but also because our effort impacts our psychology, and our psychology impacts our output. And ultimately, we can increase our performance.
Recommended Reading:
- The Biggest Secret to Programming For Yourself
- To Those Who Think They Failed in the CrossFit Open
For competitive functional fitness athletes, competition is a skill. It takes practice. An athlete competing in the sport of fitness needs more than just training. They need to play their sport. Here are seven reasons why.
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams. Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes! SHOW NOTES: Episode Transcript: For competitive functional fitness athletes, competition is a skill. It takes practice. Just like someone playing team sports needs more than training for 'match fitness', an athlete competing in the sport of fitness needs more than training. They need to play their sport.
Competing is a skill and an art. And these are the top reasons to compete more:
- Competition will teach you things you may not otherwise learn. There are lessons in a competition setting that just cant be learned in the comfort and familiarity of your usual training ground.
- Competition will expose your weaknesses. There's no room for cherry picking and avoidance on the competition floor. It can be a great tool to bring a weakness to your attention, as long as after the competition you Respond, Don't React, to Competition Failure.
- Competition pits you against your competitors. It can be a great test of you progress, the result of which will be the confirmation that you're on the right track, or an indication you need to make some changes.
- Competition is a craft, a skill. It will allow you to hone your tapering plan, your pre- day plan (read What to do in the Days Before a Competition), your game-day nutrition, your pre- and post- event routines, your mental approach.
- Competition is stressful, and to get better at dealing with stress, you need to practice... dealing with stress! Undergoing these challenges builds willpower, resilience, grit and positive self talkwhich will serve you well when things go wrong in the future.
- Competition forces you to self-modulate your arousal levels, to fire yourself up when you need firing up, and to calm yourself down when you need calming down. The perceived enormity of the event can play havoc with an otherwise focused athlete, and putting yourself in a stressful environment can make you better at controlling your emotions. Read Bite Size Mental Skills Drills for Improving Performance.
- Competition is an opportunity to play the sport you train! It allows you to show everyone (and most importantly yourself) how hard you've been working. And playing sport is fun - if you let it be!
So don't shy away from competition. It's an opportunity to grow as an athlete - and the benefits are much more than the sum of its parts.
Recommended Reading:
- Build Willpower to Fuel Habits
- To Those Who Think They Failed in the CrossFit Open
How can we improve our diet by 80% while only putting in 20% of the effort?
ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of Motion, Dan Williams.
Enjoy ROMcast? We'd love if you could rate or review our show on iTunes or Stitcher, and don't forget to subscribe on iTunes or Stitcher so you don't miss future episodes!
SHOW NOTES:
Episode Transcript:
The 80/20 rule (or the Pareto Principle) can be seen everywhere.
20% of your customers take up 80% of your time.
80% of a business' income comes from 20% of a business' products.
80% of a country's wealth is in the hands of 20% of the people.
20% of your enjoyment comes from 80% of your possessions.
Your wear 20% of your clothes 80% of the time.
The numbers might not be exact, but the premise is sound. 20% of one thing can cause 80% of the outcome.
Nutrition is no different. What’s the 20% of food you eat 80% of the time?
Often, a complete nutritional overhaul can be daunting. Daunting to the extent that it's a barrier to beginning the journey of diet improvement. People perceive the 'perfect' diet as so far detached from their current eating patterns that it's unattainable, and they give up.
The problem is, they go after the 100%. They go after perfection, perceiving anything less as a failure.
The solution? Turn the 80/20 principle loose on nutrition.
If you look at what you're eating, you'll notice there are two problems. Either there's something missing (more healthy, nutrient dense foods), or there's too much of something (less healthy, often processed, nutrient sparse foods). Look a bit deeper, and you'll notice some patterns. You'll notice things are being repeated. Maybe you don't eat any protein with breakfast. Maybe lunch always contains highly processed foods. Maybe you don't eat vegges with dinner. These three examples may only comprise a small portion of your total nutrition, but the impact they have is huge. They might be the 20% of your diet that causes 80% of the problems.
So what can you do about this? Well, for a start, identify the things you consistently and repeatedly do. Identify the patterns in your behaviour. These are habits. These are the examples of where making a small change will have a major effect. Too often, people chase the one percenters - the tiny things that have a tiny effect. Willpower is finite, so don't waste it on low value changes. Instead, look for the lowest hanging fruit that has the greatest effect. Look for the 20% of things you can change that will impact 80% of your health. They're not hard to find - you'll notice them popping up again and again and again.
Recommended Reading:
- Build Willpower to Fuel Habits
- It is Not You That is on a Diet. It is Everyone Else!