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

Shoulder Mechanics in the Bench Press

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... Read More
  • Fitness and Nutrition

Prowler Training

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... Read More
  • Fitness and Nutrition

Why You Should Sometimes Train Above Your Ability

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,... Read More
  • Fitness and Nutrition

Bracing for Movement

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... Read More
  • Fitness and Nutrition

Post- Exercise Nutrition

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... Read More
  • Fitness and Nutrition

I Have No Sympathy for Your Injury

 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... Read More
  • Fitness and Nutrition

How to Get Kids to Exercise

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... Read More
  • Fitness and Nutrition

Why Generalist Athletes Will Win

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,... Read More
  • Fitness and Nutrition

Training Agility

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,... Read More
  • Fitness and Nutrition

Client Acquisition for Fit Pros

There’s an inconvenient truth when it comes to getting new clients… here’s how you REALLY do it… ROMcast provides bite-sized chunks of health, happiness, fitness and performance. Presented by Exercise Physiologist and Scientist, Coach and... Read More
  • Fitness and Nutrition

Direction, Range of Motion Fitness Business Series

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... Read More
  • Fitness and Nutrition

Why You Get a Dry Mouth Before a Big Event

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?... Read More
  • Fitness and Nutrition

Belt Squats Versus Barbell Squats

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... Read More
  • Fitness and Nutrition

The FIFO Life- Exercise Challenges

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... Read More
  • Fitness and Nutrition

SNEAK PEAK: Fitness Business Series by ROMcast

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... Read More
  • Fitness and Nutrition

The Challenges of Training for Masters

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... Read More
  • Fitness and Nutrition

Six Ways to Make Exercise a Positive Experience

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... Read More
  • Fitness and Nutrition

The Challenges of Exercising at Home

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... Read More
  • Fitness and Nutrition

The Chopsticks Diet

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... Read More
  • Fitness and Nutrition

Starting Exercise is Easier Than You Think

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... Read More
  • Fitness and Nutrition

Building a Fitness Business with Jimmy Dean

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... Read More
  • Fitness and Nutrition

Sleep is Dangerous

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... Read More
  • Fitness and Nutrition

PTs Are You Selling a Product or an Experience?

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... Read More
  • Fitness and Nutrition

Is Nutrition Coaching for You?

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... Read More
  • 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
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