6 Movements you need to be doing to increase performance and decrease injury.

The faster that you understand and implement the notion that movement = rehab and rehab = movement, the faster and longer you will be pain free and unrestricted in your movement. Range of motion affects movement Movement affects structure Structure determines strength Strength determines performance If any of these links are broken the potential for injury is increased and your potential for performance is decreased. When your body is moving well, your mind will be unrestricted, and vice versa. Unrestricted movement will be the key to unlocking an unrestricted mindset.

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What are the benefits of learning Olympic weightlifting?

Olympic weightlifting is not just beneficial to athletes or weight lifters but also a great weapon to include in your everyday workouts as well. Whether you are trying to improve your performance, improve your body composition, or just wanting a new type of training, Olympic weight lifts are something that almost anyone can include in their WOD. We Olympic lift because they are the two movements which encompass the highest combination of the 10 physical skills and physiological attributes in one expression of movement (which we want to possess on our journey to reaching our true athletic potential).

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Our top 3 favourite websites for healthy recipes

Healthy doesn’t have to mean boring! In fact, so much food we love is good for us. Nutrition may be difficult sometimes, but with a little planning and preparation, it doesn’t have to be. The BBB nutrition philosophy is to “eat high quality foods in the right quantities for your goals”, ensuring that our members find the perfect mix of health, vitality, body composition and performance.

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How to prevent the winter flab

Winter is on its way, which means you have 2 options. You can either let it consume you, eat like the world’s ending, let yourself go and stack on 5kg of extra warmth, (resulting in having to work twice as hard through Spring to get it back off). Or you can keep on top of your body composition and enjoy the confidence of rocking a lean and performance-driven frame all year round. The best part is, you don’t have to give up your social life or miss out on your favourite winter comfort foods in the process. Here’s some of our top tips on maintaining a lean physique (even when it’s hidden by layers of peacoats and denim jackets)

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What is the difference between being fit and being healthy?

Health refers to regular metabolism in the absence of sickness. Which is great. You could be a healthy individual with no sickness. But how much wiggle room do you have? Fitness on the other hand, is an extension of health. Still in the absence of sickness and great blood/metabolic markers, however, now with an increased ability to express the 10 physiological adaptations with more efficiency.

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Are there such things as “bad” foods?

Rather than thinking of foods as “good” or “bad,” we should reframe the question to: “Is this particular food suited to my goals at this time?” Are you aiming to eat for health or are you aiming to eat for body composition? This does two things. Firstly, it acknowledges and reinforces your goal. Secondly, it then puts that food/meal in the context of your goal.

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How to break self-sabotaging habits.

How much are you willing to sacrifice in the short-term, for long term satisfaction? We all chase after things we think will make us happier now. But how often do you question whether an action is going to be the best decision for you in the long-term? In certain circumstances, the quickest route to contentment isn’t always the most beneficial for us overall. The concept of sacrificing something immediately satisfying for the potential benefits of something greater in the long-term is known as delayed gratification. It’s all well and good to be aware of the concept of delayed gratification, but how do you get better at it then? Well it’s not easy - just like a muscle being trained, you can develop your ability to do it. But just like training muscles, it’s not miraculously fixed overnight. Here are several, actionable ways to work on improving it.

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5 simple tactics to boost your mental and physical health.

Food is one thing that has evolved massively throughout the last few generations . We transitioned from a diet based in meat, veggies and some fruits to a wide variety of processed food-like substances with artificial flavours and poor nutrient density. Our bodies were developed in adversity. Everyday was a battle to survive and because of that we developed different strategies or tools to stay alive. If it was too cold we would cover our bodies with animal skins or make fire to cook and warm-up ourselves. The seek for pleasure wasn't something free but a strategy to overcome the adversities that we faced daily.

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Optimising your training around your menstrual cycle

As a female who regularly trains, have you ever considered how your time of the month affects your performance in the gym? If you haven’t, then I hope this blog elucidates the complexity and power of your body, and you walk away becoming more aware of how it operates on a monthly basis, and more importantly, how to use this to your advantage in the gym.

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About to quit? Here’s how to talk your way out of it

Everyone faces adversity. Some may be harder than others, but adversity is necessary if we want to grow. Without the stimulus, there is no adaptation. Much like a diamond is just a rock that has been under pressure for 1000s of years, we too can come out the other side in a much better position if we learn how to cope with the short term discomfort. Most things that we face in life are less about what actually happens and more about how we react to what happens. If we can learn to control our emotions about the circumstance, rather than trying to control the circumstance itself, we will be able to move through adversity a lot more efficiently.

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Why is load management so important to stay injury-free?

Did you know, there is no such thing as good and bad exercise? There aren’t exercises that are dangerous and there aren’t exercises that are safe. There are just exercises. The factor that determines whether it is safe or not, comes down to your current capacity and your ability to manage load.

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