Welcome back to the base 3 podcast. For episode 122, I was joined by an old friend, Badr Fikree. So Badr has lost a bit of weight, and was kind enough to come on the podcast and share his journey with us. Badr and I go way back, I already knew of this story, but I’m not guna lie, hearing it in detail was inspiring as fuck. As I said Me and Badr go way back, we’ve have had our fair share of adventures, some of which I’m surprised didn’t make it into the episode, mostly the Burger King drive threw and spinnies cheese puff stories. Badr actually played a huge part of my very short MMA career, he even managed to get me sponsored for a few fights, and let me use him as a grappling partner. In this episode Badr shares what he has learned on his journey from over 160kg, to under 80kg. Badr’s motivation for losing weight was largely due to health reasons and a desire to improve his appearance. But as he explains in the episode, he soon realized the massive emotional and psychological benefits to becoming healthier. With some sound guidance and support, Badr went from being told he’ll need dialysis just to stay alive, to running a damn marathon. We discussed what he learnt, why he did it, how he did it, what he actually did, some of his training & nutrition protocols and most importantly his mindset through the mission. Badr, thank you for sharing your story, coming on and being vulnerable, being a good dude, and for the coffee. Enjoy episode 122 of the base 3 podcast, with Badr Fikree. Check out Badr on Insta and on YouTube!

WE ARE BACK! We kick off the year and the rebirth of the B3POD with an incredible chat with the boys from Battle Cancer, Scott & Alex. The boys are over as part of their Dubai tour ahead of their Event on March the 19th up at NAS sports complex. Scott & Alex talk us through what Battle cancer is and tell us the stories of how they have created such a unique and accessible event, that brings people together through the universal language of fitness and battling cancer. Battle cancer as a movement has done incredible things to not only raise funds but awareness and support for people affected by cancer. I was excited about the March event before speaking with the boys, but now I’m absolutely buzzing to get involved, and want to get as many of you guys involved as possible. Everything you need to know about the event can be found HERE, and you can give SCOTT and ALEX a follow here on the gram. Thank you for your time boys, and the amazing things you're doing with Battle cancer. Enjoy episode 121 of the BASE 3 podcast.

Great chat with BASE 3 coaches and all-out good dudes, Rowan and Tyler. In this episode of the B3POD, we discussed the pros and cons of group vs individual training. We got deep into the benefits and reasons why PT or individual programming is a good option, then compared them to the benefits of group training. We then chatted about what we preferred to coach and what we'd rather do as athletes. A lot of what was discussed is very goal and individual dependant, but there is hopefully loads of info in there you can lean on to help you decide which tool is the most useful for your training goals.  Let us know if you want to chat about anything discussed in the episode, always happy to chat.

Great chat with Coach Asia, it's been a while! It's always great checking in with Asia, and see what she's been up to with her training and the people she's been working with. In this episode we broke down the importance of feeling the muscle, and using that as a reference point when trying to use it in a movement. Think about the way you rglute feels when doing a glute bridge, you want a si milar feeling when your doing a deadlift. Asia breaks this down, and explains how even the most complex movements can be broken down into simpler feelings.  Hope you enjoyed this episode as much as I enjoye dteh conversation, thank you Asia. Asia instagram UnbrokenRTR - code BASE15 BASE 3 PARTNER THROWDOWN - Octber 15th 

A new format show that we're playing with. Five Minute Fitness (name subject to change, we'll see) is a quick format podcast, where coaches will drop snippets of wisdom you can hopefully obsorb and implement immediately. These are short practical dicsiussions, that are supposed to be educational, informative and relevant. This inaugural episode of FMF covers the subject of pre warm ups, and the reason we use them in programming. An easy couple of minutes on the bike or working through so easy movement pieces, to pre-prepare the body, and give you an opportunity to take you real world hat off and put your training hat on. Let us know what you thought of the new format as well as the subject of the episode.  

This week I sat down with big bad Rowan Bray to discuss important sporting events that took place recently, most importantly, the BASE 3 INFERNO week. Rowan and I discussed the latest edition of the week-long slog, as well as our attempts to beat each other and Tyler in the coachferno. We discussed some impressive performances as well as broke down the workouts. Other less eventful events, that you may or may not have heard of, The CrossFit Games and The Olympics also took place / are taking palace. Rowan and discussed the 2021 CrossFit games, share our thoughts on the performances of the best athletes in the world. Our thoughts on the events and the performances of the athletes. We spent some time discussing the difference between competing and training, and why, no matter the goal, you'll probably benefit more from focus over intensity, and shared our thoughts on our experiences in the gym in recent weeks. I hope you enjoyed Rowan and I rambling on for almost an hour, please go and enjoy episode 117 of the BASE 3 podcast.

This week we are joined by Stephan Muller. After meeting Stephan briefly years ago, I've wanted to have Stephan come down and do an episode, just based on the things he posts the things he talks about, and the people he interviews. Stephan shared some really cool concepts and talks us through the journey he's been and is still on of becoming the best version of himself, and why this is so important. We discussed strategies and tools for personal growth, how important routine is, and why mindfulness is crucial if you want to grow as a person. What a great chat with an amazing dude, thank you for joining us Stephan, and sharing your knowledge and experience. This was an amazing episode that I really enjoyed and took HEAPS from, I hope you guys do too. Have an amazing week guys. Check out Stephans Instagram and his podcast, The Forever Student for more from Stephan.

Great to have Megan down at BASE 3 training for the last week, and awesome to have her jump on the pod to share her story and some tips on handstands and inversions.  Megan has a background in calisthenics and yoga, which laid the foundation for her CrossFit career.  We discuss how she found calisthenics, and her journey to mastering free standing handstands, as well as some tips you can use to improve your handstand game.  Megan recently competed in the CrossFit semifinals, the third stage in the 2021 CrossFit season, an amazing achievement that very few people can claim. We chatted about the new season format as well as Megan's experience competing.  Thank you so much for sharing Megan, this was a great episode that I'm sure you will enjoy and get loads out of. Check out Megan's Instagram profile here

Selfishly, when I got offered the opportunity to talk to Matt about meditation and mindfulness I jumped. Having been on a mission to better understand the practice the last few (years) months, this was a very timely conversation. Not only is Matt a great block, but he’s also an absolute force when it comes to the art of training the mind. Matt went in deep on the subject of meditation and answered all of the questions I had around mindfulness and mediation (VERY well). Matt broke down what it means to practice meditation and helped me understand how it is not much different from training your muscles in the gym. We then discussed a lot of the science, and how meditation works as well as the benefits of the practice, including how the psychological benefits of meditation and being mindful can have a drastic impact on your physiology. The concept of equanimity is something that I’ve heard a lot when going in search of a better understanding of meditation, Matt really clearly helped me understand what this meant, and why this is one of the essential foundations of meditation. Meditation can be a daunting practice to start, but Matt shared some really simple ways you can get started, and really broke down a lot of the almost intimidating walls people commonly face when starting out. This was a fantastic episode, that I learned so much from, and thoroughly enjoyed. Please reach out to Matt through his Instagram if you want to find out more about the practice.

This week I was joined by Oxygen Advantage master instructor Rose O'Donovon. Rose teaches people how to utilise breathing as a tool to improve their health and improve their fitness. Having used and benefited from the practice herself with her own health issues, Rose has put the time and effort into learning the method founded by Patrick Mckeown, and is now sharing her knowledge with anybody willing to put the work in, to improve their health and their performance.  Rose covers a lot of the science behind the method, as well as sharing ways you can begin to implement the practices into your daily life and your training. Rose explains the very tangible correlation between sleep, breathing, and emotion, and just how important breathing is for getting good quality sleep. The principles covered with The Oxygen Advantage are based on nasal breathing, and getting people to breathe properly to prevent over-breathing, a common cause for many physical and mental illnesses. We also discussed several more topics on the subject of breathing including, improving naturally occurring EPO, when and when not surgery is the answer to breathing difficulties, hormone control, erectile dysfunction, alcohol consumption, processed foods, and a bunch more that'll definitely have you paying more attention to how you breathe. There is a sleepiness assessment you can perform by answering the following questionnaire, If you score 12 or more you should seek medical help.  Thank you very much for sharing Rose! Enjoy the episode and have a great weekend!