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.

  • Fitness and Nutrition

Fix the Negative Voice in Your Head

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... Read More
  • Fitness and Nutrition

Creatine as a Performance Supplement

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,... Read More
  • Fitness and Nutrition

Stop Saying Its Not a Good Workout for Me!

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,... Read More
  • Fitness and Nutrition

3 Reasons Burpee Penalties Damage Your Gym

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... Read More
  • Fitness and Nutrition

Focus on Effort Not Achievement To Raise Successful Kids

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.... Read More
  • Fitness and Nutrition

Bite Size Mental Skills Drills for Improving Performance

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... Read More
  • Fitness and Nutrition

Fuelling Your Body On Competition Day

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... Read More
  • Fitness and Nutrition

How to Never Stop Getting Better

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... Read More
  • Fitness and Nutrition

Reintroducing Exercises When Injured

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... Read More
  • Fitness and Nutrition

Why You Should Still Exercise When Injured

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... Read More
  • Fitness and Nutrition

How to Respond to Injury

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... Read More
  • Fitness and Nutrition

Modifying Your Training When Injured

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... Read More
  • Fitness and Nutrition

The Shoulder Exercise all Swimmers Should be Doing

We discuss our favourite exercise to balance the chronic overuse-based shoulder injuries in swimmers. ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and Director of Range of... Read More
  • Fitness and Nutrition

How to Build Cohesive Team Culture

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... Read More
  • Fitness and Nutrition

Improve Physical Performance with the Power of Imagery

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... Read More
  • Fitness and Nutrition

Using Injury to Your Advantage to Improve Technique

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... Read More
  • Fitness and Nutrition

How to Build Cohesive Team Culture

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... Read More
  • Fitness and Nutrition

Techniques to Put You in an Ideal Performance Arousal State

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.... Read More
  • Fitness and Nutrition

Breaking Bad Habits

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... Read More
  • Fitness and Nutrition

Achieve Anything You Want in Six Steps

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... Read More
  • Fitness and Nutrition

The Best Way to Learn New Skills

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... Read More
  • Fitness and Nutrition

The Reason You Struggle to Build Habits

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... Read More
  • Fitness and Nutrition

How to Build Your Confidence

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... Read More
  • Fitness and Nutrition

When to Use Lifting Belts

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... Read More
  • Fitness and Nutrition

Strategies to Build Focus and Concentration

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... Read More
  • Fitness and Nutrition

How To Get Motivated By Pulling Not Pushing

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... Read More
  • Fitness and Nutrition

Dealing With A Bad Training Day

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... Read More
  • Fitness and Nutrition

A Strongman’s Advice to CrossFitters, with Dan Macri

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... Read More
  • Fitness and Nutrition

Turning CrossFitters into Runners, with Ian Dewhurst

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: –... Read More
  • Fitness and Nutrition

Maximising Recovery In Repeat Effort Exercise

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... Read More
  • Fitness and Nutrition

Form a New Habit by Taking Advantage of Change

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... Read More
  • Fitness and Nutrition

Swimming for CrossFitters with Kareena Preston

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... Read More
  • Fitness and Nutrition

Caffeine as a Performance Supplement

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... Read More
  • Fitness and Nutrition

You Need to be Long Term Lazy

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... Read More
  • Fitness and Nutrition

Why You Need to be Doing Strict Chest to Bar Pull-ups

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... Read More
  • Fitness and Nutrition

Why Losing Your Pain Face Makes You Hurt Less

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... Read More
  • Fitness and Nutrition

Why Losing Your Pain Face Makes You Hurt Less

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... Read More
  • Fitness and Nutrition

Why Disciplined Movement is Key

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... Read More
  • Fitness and Nutrition

Why Disciplined Movement is Key

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... Read More
  • Fitness and Nutrition

Finding the Flow State

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... Read More
  • Fitness and Nutrition

Finding the Flow State

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... Read More
  • Fitness and Nutrition

Stop Excusing Your Achievements

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... Read More
  • Fitness and Nutrition

Stop Excusing Your Achievements

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... Read More
  • Fitness and Nutrition

How to Use Willpower to Fuel Habits

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... Read More
  • Fitness and Nutrition

How to Use Willpower to Fuel Habits

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... Read More
  • Fitness and Nutrition

Overcoming the Biggest Danger of Programming for Yourself

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... Read More
  • Fitness and Nutrition

Overcoming the Biggest Danger of Programming for Yourself

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... Read More
  • Fitness and Nutrition

Screw One Percenters

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... Read More
  • Fitness and Nutrition

Screw One Percenters

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... Read More
  • Fitness and Nutrition

Is Your Training Trending Upwards?

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... Read More
  • Fitness and Nutrition

Is Your Training Trending Upwards?

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... Read More
  • Fitness and Nutrition

It’s Not You on a Diet – It’s Everyone Else!

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... Read More
  • Fitness and Nutrition

It’s Not You on a Diet – It’s Everyone Else!

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... Read More
  • Fitness and Nutrition

The Fear of Failing Goals

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... Read More
  • Fitness and Nutrition

Cutting The String on Your Yoyo Diet

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... Read More
  • Fitness and Nutrition

Cutting The String on Your Yoyo Diet

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... Read More
  • Fitness and Nutrition

Enter a Flow State By Pacing

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,... Read More
  • Fitness and Nutrition

Seven Reasons Your Should Compete More

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... Read More
  • Fitness and Nutrition

Seven Reasons Your Should Compete More

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... Read More
  • Fitness and Nutrition

The Fear of Failing Goals

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... Read More
  • Fitness and Nutrition

Enter a Flow State By Pacing

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,... Read More
  • Fitness and Nutrition

The 80/20 Nutrition Rule: Optimise Your Nutrition.

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... Read More
  • Fitness and Nutrition

The 80/20 Nutrition Rule: Optimise Your Nutrition

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... Read More
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