If you eat with chopsticks, you'll lose weight, become healthier and live longer. If you eat less you'll live longer. It's a concept widely accepted in the scientific literature. Of course, taken to the extreme will give you...
Geoff Asks: How many minutes between eating healthy food and consuming caffeine and vice versa, should people wait, so as not to inhibit the macro and micro nutrient absorption. For example, I've heard caffeine blocks vitamin C...
Leanne asks: Why are pull-ups more effective for me with no gymnastic grips on? Do I rely on my grip more when I'm not wearing the grips? Is this why it's better? TRANSCRIPTION FROM THE ROMCAST PODCAST: Okay, this comes down to a matter of physics. It's about...
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 to feed the baby? It's not every session but it does happen." TRANSCRIPTION FROM THE ROMCAST PODCAST: Well, of course your training is going to be...
Karen asks, "When do you need to start buying accessories like knees sleeves and lifting belts?" TRANSCRIPTION FROM THE ROMCAST PODCAST: The short answer to this is you never NEED to. You never NEED to start buying these...
Karen asks, "How do you overcome feeling intimated and self-conscious as a newcomer when you see people throwing barbells over their heads and swinging around on pull-up bars?" TRANSCRIPTION FROM THE ROMCAST PODCAST: Okay. Karen,...
Richo asks: "As I've gone past 40, I found I don't recover anywhere near as fast as I used to. I currently try and roughly every second day and quite often I'm still sore and am unable to loosen up, and it inhibits movements and...
Pip asks: "If you only have a certain amount of time in the morning, say 60 minutes, how do you break up that hour in terms of your warm-up, you pre-exercise routine, your training, and your post-exercise routine?" TRANSCRIPTION...
The Range of Motion Model of Health sets down the principles for everything we do at Range of Motion. The model resembles a 'wagon wheel' with individual spokes. Each spoke is required to keep the wheel circular. Should one spoke...
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...
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: Injuries: Injuries are a part of the game, and while we try to minimise...
Exercising from home has it's 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...
Maybe this is you... You get out of breath walking up the stairs. You’re a bit heavier now than you were a few years ago, and you know you’ll be a bit heavier in a few years than you are now. Your knees and back ache. Maybe...
Fly in / fly out workers face numerous challenges in trying to maintain a consistent and regular exercise program. Inconsistency is the common theme, with hours, locations, roles, nutrition, swings and sleep patterns all...
Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each...
Description: Begin on hands and knees in a four point kneeling position. Tilt the pelvis forward and back. Key points: Ensure the movement is initiated from the hips, not the lower back. Dose: Minimum 20 reps.
Recording, measuring and tracking your exercise and health behaviours all exist to assist you in creating a long term, sustainable behaviour change. This allows you to build long term, healthy habits. We can follow a specific...
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. Subtle variations in technique...
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? Well, maybe it's just...
"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?" This all comes down to protecting against the...
"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?" All right, I'm going to give you a short answer here and then we'll delve into the science behind...
"Why do we do tempo squats? What's the benefit and science behind them?" Let's first touch on the breathing. It's unrealistic for you to be holding your breath for a nine second tempo squat, taking one breath at the top and doing that for five reps. It's not going to...
"Is the prowler a useful tool to improve top-end leg strength, or is it only useful for conditioning?" Really good question. Using the prowler, and to understand our use of the prowler we need to understand a little bit about the...
"Should I wear a lifting belt? Is it better to squat heavier with a belt, or lighter with no belt?" All right. So, let me answer this in two ways. The first answer I'm going to give is based on faulty assumptions. I'm going to...
The key to breaking bad habits is to understand the cues that are driving your behaviours. In Charles Duhigg's book, The Power of Habit, he talks about the habit loop: A cue triggers your brain to crave the response from a...
"A lot of games athletes say that they train for the games, not the open or regionals, so my question is how? How are they still so fit and not peaking for the regionals? Is there such a thing a peaking? Do you peak your athletes for competitions, and if so, how does...
We talk a lot about the benefits of injury. The advantages we can find if we choose to perceive injury as an opportunity, not an invitation to stop training. In our eBook series, 'Exercising with an Injury' we talk more about...
The use of a lifting belt divides coaches and athletes. The easiest response is often given. ‘Wear it sometimes but not always’. And although this may be technically correct, it doesn’t really help us. So to explore this issue...
Habits drive our behaviours. 45% of everything you do in life is a habit. These are behaviours that require no conscious thought. No decision making. No choice. These are the behaviours that operate on autopilot. Habits save...
Fitness Professional Marketing Tip Number 41: We worked external marketing strategies, including advertising must leave your potential clients wanting more. If they want more, their only option is to contact you, and suddenly a...