Category: Fitness and Nutrition

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!

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!

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.

1. Jono asks: Should I wear a lifting belt? Is it better to squat heavier with a belt, or lighter with no belt?
2. 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?
3. Robyn asks: Why do we do tempo squats? What’s the benefit and science behind them?
4. 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!

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.

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.

1. Jono asks: Should I wear a lifting belt? Is it better to squat heavier with a belt, or lighter with no belt?
2. 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?
3. Robyn asks: Why do we do tempo squats? What’s the benefit and science behind them?
4. 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!