There is one MASSIVE glaring problem with habit building that no one’s talking about. Because of this oversight, well-meaning people (just like you) launch into a new diet or exercise regime with the best of intentions, but then...
At Range of Motion, and with our online Range of Motion Individualised Programming clients, we place high value on the pursuit of growth and achievement. And regularly testing performance is a big part of that. But fitness and performance are broad reaching, and...
While they’re both technically ‘bikes’, the airbike and the bike erg apply a very different stimulus to the body. And with a different stimulus comes a different adaptation, and different training effect for each. Let’s explore the differences in the physiological...
For as long as there have been gyms, there have been sit-ups. For good reason. They can be performed with no equipment and they’re relatively easy to complete. But are these really ‘good’ reasons? You’ll notice the benefits are more about convenience and a low barrier...
There comes a time when you know enough about something. Nothing against lifelong learning and a growth mindset, but there comes a point when you’ve done enough courses and certificates, and accumulated enough qualifications. In this case, I speak specifically to...
This is part of a series of eight Range of Motion Nutrition Coaching webinars and blogs from Ash Dean, where you will learn how environmental factors and habits form good health and nutrition. Our purpose is to provide you with simple and sustainable behavioural...
Usually reserved for big sweaty dudes with bulging muscles and bushy beards, ‘Strongman’ style training may actually be one of the best things you can do for your health and fitness. ‘Strongman’ training is characterised by heavy weights, odd objects and short,...
Time, not money is the most valuable resource we have. Though both time and money can be used to buy the other (we can spend our time to earn money, and we can use money to free up our time), the ultimate currency is our time. And we have more than we think. But...
The research in unanimous in preaching the benefits of creatine supplements for athletes. It allows the body to work at a higher intensity, increases muscle performance, increases muscle mass, increases maximal strength, increases power and increases work capacity....
This is part of a series of eight Range of Motion Nutrition Coaching webinars and blogs from Ash Dean, where you will learn how environmental factors and habits form good health and nutrition. Our purpose is to provide you with simple and sustainable behavioural...
To the naked eye, an exercise session can sometimes appear to be a random collection of exercises, thrown together in a random order. But with a little understanding of the science, and the effects that different exercises (and orderings) can have on the human body,...
It's nearly impossible to best the best in the world at something - to be ranked first out of 7,800,000,000 people. And so, businesses and entrepreneurs who are looking to be the best are faced with astronomical competition. There are only so many 'things' that one...
There comes a time in most people’s lives (usually around their mid 30s), when their motivations for living a healthy lifestyle change. It’s a time when the pursuit of physical and mental health becomes the key driver. With a maturing in age comes a maturing of...
An intensive, one day, nine hour event to upscale the value and expertise that Fitness Professionals can provide to their clients. If you use exercise and fitness to improve the health of your clients, this is for you. For Personal Trainers and other Fitness...
An intensive, one day, 13 hour fitness business development opportunity. In this interactive, hands on event, you will not only learn the systems and strategies to build a highly successful fitness business, but will undertake...
There seems to be a general belief that the HARDER an exercise session is, the more BENEFIT it will give you. That without ending up in a crumpled, sweaty puddle on the floor, the session will be a waste of time. Too often, we tend to think that levels of exertion and...
As human, we place a lot of importance on what other people think of us. It makes sense. We want people to like us. We want people to respect us. We want people to think more highly of us. It comes from our evolutionary past. If we’re liked, we’re more likely to find...
SESSION NOTES: Heavy Loaded Conditioning (1032-1061) This session utilises ‘odd objects’ and elements of ‘strongman’ training, and contains one element of each of the four major movement types. Movement types include anterior chain (or squat-based), posterior chain...
One of the big fitness challenges of the COVID-19 enforced lockdown is the absence of bars. There’s little argument that if you want to get strong, there’s no better tool than the barbell. And no where is this more apparent than for people who choose Olympic Lifting...
Specific training to improve power has far-reaching benefits for a broad spectrum of sub-populations. But first, let’s define the term. In physics terms, power = force x distance / time. We can simplify this equation by saying that power is the ability to move a...
SESSION NOTES: Power (1012-1031) Complete one couplet every 2:30 until each has been completed four times. Go immediately from one exercise in the couplet to the next. Power sessions incorporate very heavy power lifting; heavy Olympic lifting; moderate weighted...
SESSION NOTES: Airbike (942) Complete as many total meters as possible over the following airbike intervals. As fast as possible on each interval while still maintaining pace: 3x 60s work, 120s active recovery. 2x 120s work, 240s active recovery. 1x 180s work. ...
SESSION NOTES: Rowing (941) Complete as many total meters as possible over the following rowing intervals. As fast as possible on each interval while still maintaining pace: 6x 20s work, 80s active recovery. 4x 25s work, 100s active recovery. 2x 30s work, 120s active...
SESSION NOTES: Rowing (940) Complete as many total meters as possible over the following rowing intervals. As fast as possible on each interval while still maintaining pace: 9x 5s work, 60s passive rest. 6x 10s work, 120s passive rest. 3x 15s work, 180s passive rest....
SESSION NOTES: Heavy Barbell Conditioning (77)5, 3, 1, 3, 5 minute AMRAPs with a 2:1 work to rest ratio. Resume each interval where you finished the previous.5 Back squat (75% max)5 Power clean and jerk (75% max) This session contains one element of each of the four...
SESSION NOTES: Running (945) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 3x 60s work, 120s active recovery. 2x 120s work, 240s active recovery. 1x 180s work. ...
SESSION NOTES: Running (944) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 6x 20s work, 80s active recovery. 4x 25s work, 100s active recovery. 2x 30s work, 120s...
SESSION NOTES: Running / Rowing (946-951) Complete the intervals, progressing straight from the short 10/10 effort, into the medium 8.5/10 effort, into the longer 7/10 effort and finally the active and passive recovery. This session trains multiple different...
SESSION NOTES: Running (943) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 9x 5s work, 60s passive rest. 6x 10s work, 120s passive rest. 3x 15s work, 180s passive...
So you’ve settled into the ‘new world’ (at least for now). You’re beginning to build some new routines and COVID-19 isolation is starting to feel like the ‘new normal’. And you’ve managed to scrape together a few select pieces of exercise equipment. Of course there...