I recently had a fundamentals session consult with a brand new member (we do 2 x 1:1 sessions with every new member so that we can answer some of their questions, guide them with our prescribed action steps and then walk them through the fundamental movements so they’re ready for classes or PT) 

It’s not uncommon for our brand new members to ask questions, in fact, we encourage it so that we can help them understand what is right and what isn’t, however, this new member was so overwhelming herself with conflicting information that she had accumulated over the years. 

The questions, (well mostly statements with an upward inflection at the end hoping for some validation) went something like this:

“I’ve been told that I should go vegan for a while because it’s healthier, yeah?”

“I’ve been looking into the intermittent fasting diets, that’s going to be my best bet, hey?

“My friend did CrossFit and got injured, just letting you know that I don’t want to get injured, ok?

And so on… 

One by one I walked her through the questions and gave her some feedback and advice on how she could best approach her time with us and in the future to get the most effective and efficient results. 

It went something like this:


  1. Eat real food⁠ in the right quantities for your goals (if you don’t know this number, there’s an easy way to figure it out) 
  2. Eat enough protein ⁠
  3. Eat Vegetables ⁠
  4. Prioritise high-quality food⁠
  5. Eat slow⁠
  6. Limit/cut out processed food ⁠
  7. Be conscious of why you’re eating and cut it out if its not for nourishment

🏋️ TRAINING 🏃‍♂️⁠

  1. Use objective and measurable tests of fitness across a broad range of movements, modalities and time domains
  2. Increase your range of motion so you do more stuff without breaking. #bend, don’t snap
  3. Lift light-weights, medium-weights and heavy-weights across a variety of volumes and intensities to ensure you’re consistently increasing soft tissue development and central nervous system drive. 
  4. Progressively overload your stimulus so you continue to get stronger and increase your capacity/tolerance
  5. Complete short workouts, medium workouts and long workouts so you can increase your fitness capacity and enjoy life more. 
  6. Utilise a variety of movements and modalities to ensure evergreen stimulus.
  7. Look to develop all 10 of the physiological adaptations
  8. Learn new skills to keep your mind-muscle connection fresh
  9. Utilise recovery days so you can reap the rewards of the stimulus. Construction phase vs destruction phase. .⁠

🍻 Lifestyle/ Mindset 🧠

  1. Control the controllable
  2. Sleep⁠ and rest
  3. Meditate / Journal 
  4. Be mindful
  5. Be conscious 
  6. Have fun | Make people laugh
  7. Realise your outcomes are controlled by your actions

That’s it. No need to overcomplicate it.

Let’s just focus on the next step that we can control and if you are consistent enough, we will be able to track the metrics and make changes as needed. 

The funny thing is, most of us know this already, but being the efficient creatures we are, we are always looking for a quicker and easier way. 

I’m here to tell you that there isn’t one, but if you really care about your goals, we will be here to help you implement the above and to help you get back on track if you start to slip.

We know that if we can just get you in our gym and in front of us, then we can help you.

Brandon Hasick

Brandon Hasick

Director and Head Coach
Body By Brando

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