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We can do this by focusing on diving into the 4 P’s.
We want to expand what people think is humanly possible and then help them actually achieve it!
We are redefining human performance and creating a community that appreciates excellence.
We want you to come along for a week away with us so that we can open your eyes to the same potential.
Each day we will be working through the heirarchy of strength and conditioning / CrossFit so that you can understand everything there is to know about training.
Whether you’re a pure beginner or someone who is looking to take it to the next level, we’ve got you covered. We start with the basic progressions and dive as deep down the rabbit hole as everyone is willing to go.
Brando froths on this stuff, so if you want to know more about the science and principles of training and nutrition, he’ll sit there for hours and drum it out.
Guests are to arrive whenever they like, as long as they are ready to go by Monday morning.
We will be checking into the Villa from 2PM Sunday, so if you’re around, feel free to come and join us.
Flight times out of Bali are usually around 10 PM-12 AM (Midnight), so we will have our last lunch together on the Saturday and then chill around the villa until it’s time to transfer everyone to the airport (unless staying on longer).
We’ll start by runing through some tips and tricks for how to improve your mental performance and stay clear headed with some mindfulness. Followed by “the perfect day formula” goal setting program.
Today we’ll be having an indonesian inspired breakfast cooked by our resident chefs. Wrap your laughing gear around as much nasi or mi goreng as you can handle.
Today we are going to be diving into what Functional Training means, why we do it and how we can master the skills for better health and perfomance. We’ll be working through the BBB Fundamental Movements Program and setting the standard for perfect movement patterns.
We’ve picked out some epic spots for some healthy lunches. Today we will be heading to Crate (Changuu) once we have finished training. Really healthy and really cheap food/ smoothies with an epic view in the rice fields.
Chill out at the villa, go exploring the town (Seminyak or Changuu), grab a massage from our friends up the road or head down for a beer at 707 beach club. You won’t have to think too hard about where to find me 😉
Start the retreat off with a tranquilising yoga sesson on the rooftop of our villa. The sound of the birds chirping and the ocean in the background will really set the mood of the week and let you know you’re in paradise.
Another epic will be ready for us once we have finished yoga. We’ll be able to hang around the villa and relax until we head to Seminyak for our second training session.
Today we will be exploring the more advanced functional movements and expanding what we think is humanly possible. We’ll be learning and mastering the progressions of gymnastics and olympic lifting. We’ll start with beginner friendly progressions that suit all fitess levels and advance ourselves to some high level skills.
Today well be having our post session feed at Shelter Cafe in Seminyak. Feel free to come with us or shoot off and pick somewhere of your choice.
Chill out at the resort, go exploring the town, grab a massage from our friends up the road or head down for a beer at 707 beach club.
If this club was any closer to the water, your nickers would be wet. Grab yourself a bean bag and a Bintang and settle in for an afternoon of good tunes and even better vibes.
The party doesn’t end there. We’ll be heading over to Motel Mexicola for dinner, so bring your party shirts and dancing shoes. This place is always a good night out.
It wouldn’t be a retreat without a couple of good sleep ins. Enjoy the extra couple minutes of zzz and feel refreshed for today’s activities.
Today we’ll be serving up some indonesian inspired breakfast again with Mi Goreng + Nasi Goreng with fresh fruit.
Today we’ll be diving deep into the topic of mobility. How to increase strength through a larger range of motion to increase performance and decrease risk of injury. This is possibly my favourite aspect of training and coaching, so I’m super excited to be able to present the science and methodolgy behind moving well. We’ll be hanging around and making the most of the recovery centre after the session.
We will be heading to The green house cafe around the corner to grab a recovery feed, whilsy taking in the breathtaking view of the rice fields and listening to some Amy Whinehouse.
Hang by the pool and hit some handstands, read a book or take off on your scooter and explore the town. Just make sure you’re back in time for dinner. You don’t want to miss this one.
Indulge your inner carnivore and order the full rack of ribs from Hog Wild. You’ll be licking for fingers for the next few days. We’ll be stopping in on our way back from the Volcano trek (whatever time that is).
Pancake Thursday. We’ve been training hard and deserve a cheeky meal to get us through the day. We’ll be making pancakes with all the trimmings.
We’ll set off from the villa around 1PM on an idyllic drive through the hills of Ubud before getting to climb Mount Batur volcano and watch the sunset. The climb will kick off at 3:30PM and we will reach the summit by 5:30PM. A truly magical experience.
Tonight we will be running dinner on the fly as we won’t know what time we’ll be back down from the climb. So maybe pack some snacks in your bags for the bus ride home in case we get peckish.
Harness the energy of your breath and create a mind muscle connection through conscious breathing patterns.
Get upside down and perfect your handstand with a tutorial from Brando.
Pancake Thursday. We’ve been training hard and deserve a cheeky meal to get us through the day. We’ll be making pancakes with all the trimmings.
Today we’ll be diving deep into the topic of nutrition and the role it plays for body compositon and performance. Understand how you can manipulate the variables of nutrition to alter the outcomes you’re looking for. We’ll be leaving the Villa around 10:30 to kick off at 11AM
Today’s epic lunch spot will be at Sister Fields in Seminyak.
Hang by the pool and hit some handstands, read a book or take off on your scooter and explore the town. Just make sure you’re ready by 3:30PM for a boogie and cocktail at Tropicola.
Chuck your BBB speedos join us at Tropicola Beach Club for an afternoon of bangers and boogies. This is our last night together and usually goes off with a bang. We have a VIP booth reserved from 3:30 with a round of free drinks from the owners. Don’t be late or I’ll drink them for you 🙂
Rest your heavy head with a bit of extra sleep in so that you’re ready for our final WOD together.
Pancake Thursday. We’ve been training hard and deserve a cheeky meal to get us through the day. We’ll be making pancakes with all the trimmings.
The final WOD of the week is going to be a banger. We’ll be putting together everything we have learned over the week and testing ourselves in the form of fitness and resilience.
We’ll cook up a storm and hang around at the Villa for our last few hours together before everyone makes their way to the airport or fututre endeavours.
© Body by Brando 2020 | Privacy Policy | Terms & Conditions
Website by SFD