BCH Strength and Performance | Sport & fitness instruction

BCH Strength and Performance

Phone: +61 475 204 935

Address: Genesis Fitness Cairns 4870 Cairns, QLD, Australia

Website: http://www.bchstrengthandperformance.com.au

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24.01.2022 This is a great way to start the week. _ I can’t thank Jordan and the @pre_script team any more for this. _ This course has not only levelled up my training knowledge massively, but learning how to critically think around training has been an absolute game changing tool. ... _ Linking up with other Pre-Script students and coaches has also been incredible, man it’s a high caliber group of people. _ Couldn’t recommend this course any higher. If you’re a trainer, this is the course to take, hands down. _ Thanks @the_muscle_doc @pre_script See more

24.01.2022 When we think of training the quads (not that I’ve got any ) one of the first exercises we think of the leg extension. _ It’s a pretty simple exercise, especially for beginners given you’re externally stabilised from the machine. But, that doesn’t mean there isn’t some skill required. _ By placing a water bottle of some sort (or even your hand) between your legs, the adductors engage to bring the knees into a more upright and safer position, and also engage more of the vastu...s medialis (the tear drop shaped muscle). _ Hope you guys find this helpful! See more

22.01.2022 Unreal weekend away on the tablelands with some of the best blokes. _ Good for the soul to have a weekend off and get back to nature for a couple days. _ Need a cut and polish now though to get rid of all those Lantana scratches ... @ Wondecla, Queensland, Australia See more

22.01.2022 MINIMAL EFFECTIVE DOSE When we talk to clients who are new to training, we find they often have a perception that in order to see results, they need to spend hours in the gym each session. Fortunately, this isn’t necessary for most people. An hour is more than enough time to get a good workout in. ... Minimal effective dose means just that- we don’t need to do 10 exercises per body part to work the muscle sufficiently. A few exercises done effectively will provide the appropriate stimulus to create a change in the muscles we are working. Anything more, especially when you’re new to training, is overkill. Instead of spending three hours training, spend one training and use the other two hours to prepare meals, plan your week or do any other tasks that will make your week less stressful. Training efficiently and managing the other stressors in your life is what will really produce the results you’re looking for. - For in person or online coaching enquires, please fill out the form in our bio.

22.01.2022 Just contemplating why I agreed to shave my beard _ #17again

22.01.2022 DON’T BE ABOVE THE SMALL THINGS. _ Once we graduate to more advanced movements, it doesn’t mean we throw the initial movements away. _ We should be constantly reassessing our mobility and stability and doing the work required to maintain it.... _ It’s exciting to want to progress to the bigger lifts, but real discipline is knowing when to regress to a more simple movement. See more

21.01.2022 This week I want to try something different- each day I’m going to share something that I wish I knew when I first started training. _ Something I love about my job is starting with someone who is doing all the things they think are right that either aren’t right, or are just far less effective than what I’ve learnt through education and experience. I love helping that person, because I was that person. _ Lesson 1- Train to STIMULATE not ANNIHILATE!... _ I remember being that excited high school kid doing 6 different chest exercises thinking I had to hit everything from every angle, then being too sore to move my arms for the rest of the week. _ Not only is it not the most effective training structure, but it’s very ineffective if you’re hoping to play sport or work a physical job on the other days. _ Less intensity and more frequency is key. See more

21.01.2022 THERE IS NO FAILURE, THERE IS ONLY FEEDBACK. _ If you don’t succeed at a task, all that means is that this particular strategy at this particular time wasn’t the right choice. _ Now that you know what doesn’t work, you’re one step closer to figuring out what does work.

20.01.2022 Had an opportunity last week to teach a couple PE classes how to squat and bench press. I had a great time educating and helping them and I know they got a tonne of value from it. Massive thanks to Trinity Bay State High School for having me! ... Hoping to be doing more of this in the near future.

19.01.2022 IS THIS PART OF YOUR WARMUP?! _ This exercise has good intentions of warming up the rotator cuff, but it really misses the boat from an effectiveness standpoint. _ Why? Well think of it this way- when I hold a dumbbell in front of my body with my elbow bent, where’s gravity going? Straight down.... _ So instead of working the rotator cuff as intended, we are essentially doing an isometric bicep curl while turning the shoulder in and out. _ Sure, the rotator cuff is working, but only as much as your bicep works when you bend your elbow with no weight in your hands. _ The solution- use a cable! This way we are training the intended muscles from origin to insertion! _ Side note: Our rotator cuff isn’t something we necessary to be strong, we need it to be stable! _ We’re really just aiming to make the time we spend in the gym as efficient as possible and minimise redundancies in our training. _ I know this is an extremely common warmup choice, but we can do better. @ Genesis Redlynch See more

19.01.2022 LESSON 3: AQUIRE THE SKILL OF EACH EXERCISE BEFORE YOU PUSH THE ENVELOPE. _ When we learn an exercise for the first time, for example a bench press- it can be an exciting thing and it seems tempting to start loading the weight on. We see how much other people are lifting, and our ego wants to beat them. _ But we are overlooking the fact that the other person has potential done thousands of reps of that bench press. They’ve spent time acquiring and perfecting the skill, now t...hey test their potential output. _ Each exercise has its own demands of mobility, stability, strength and coordination, so it’s important we take our time before we load the plates on. When should I breath in? What muscles are contracting? What muscles are stabilising my body? _ I’m not saying we need to bench a broom stick for the first six months, but we SHOULD ensure our strength doesn’t out run our stability. _ Leave the ego behind and lift what you’re capable of lifting. See more

18.01.2022 WHAT NOT TO DO AT THE GYM _ While I like to use this page to show you guys what TO DO in the gym, let’s visit something not to do- awkwardly shadow box in the mirror. _ I truly believe that most people aren’t judging your lifting abilities if you’re having a go, but I guarantee you ARE being judged if you’re boxing in the mirror.... _ You know where’s a great place to work on your boxing skills? A boxing club. They might even let you box with a real person if you play your cards right! _ But if you’re doing it on the gym floor, you’re just making everyone else feel awkward. _ Sincerely, everyone else in the gym. See more

18.01.2022 Hi everyone! BCH Strength and Performance is a coaching business working out of Genesis Fitness Cairns, servicing mainly the Redlynch and Smithfield region. Our two coaches Brayden and Macca use strength training as a means of helping you achieve your health related goals, whether that be fat loss, muscle gain, body composition, improving strength and performance or simply moving and feeling better. ... Training with BCH you can expect three things- education, accountability and support. We want you to not simply do as we say, but understand how and why we do particular exercises in particular ways, as well as giving you the confidence to train on your own. You'll be accountable with our online programming via True Coach, which will outline everything you need to know for your workouts- all that's left for you to do is put in the work! We also keep you accountable with our weekly check in process, where you will reflect on your previous week and plan for each week before it unfolds. Setting our clients up for success is a must in our team! We further support our team through a private Facebook group where we post regular informative content, host weekly Q&A's and connect you with like minded people who are on a similar journey to you. Through years of experience we have learnt how to carve the most efficient and effective path towards our clients goals. We light the way, you just have to follow the path. For all applications, please fill the following form out. For all other enquiries please call or text Brayden on 0475 204 935, or email [email protected] https://docs.google.com//1FAIpQLSeZobIN_DfAQg8R1L/viewform

17.01.2022 In a culture that glorifies the weekend and sweeps the struggle of Monday to Friday under the rug, it’s time we start having better conversations. _ Ask less about how wild your mates weekend was. Ask more about how satisfied they are with their Monday to Friday. You don’t have to be their life coach, just be willing to have an honest talk. _ The bandaid of temporary satisfaction that the weekend brings can only withstand so much- sooner or later you’ll need to fix the proble...m, not just the symptoms. _ Much love to everyone who’s up and doing what needs to be done See more

17.01.2022 DUMBBELL ROMANIAN DEADLIFTS The RDL is an great exercise for learning and practicing the hinge pattern, as well as targeting the fully lengthened position of the hamstrings. Where we hold the dumbbells in relation to our body will dictate the position of our shoulders, and this will impact our ability to brace and ultimately protect our spine.... Using dumbbells in the same way as we would a barbell (as shown in the first example) fixes our hands in front of us, internally rotating the shoulder and making it harder to use our lats to create stability. Holding the dumbbells more to our side as the second example shows allows us to pull the shoulders back and down into an externally rotated position, allowing the lats to better create tension to stabilise the spine. Our lats play a pivotal role in stabilising the spine, so we should put ourselves in the most optimal position to utilise them. Deadlifting is unfortunately often associated with lower back pain, which makes the everyday gym goer either too scared to try them, or too scared to load part a certain weight. I have personally worked with a tonne of people who have held this mindset, and once I teach them how to use their lats to brace, they are blown away by how strong they feel and how supported their low back feels. If you’re concerned about your low back during these type of movements, instead of hip thrusting til the cows come home to fix your weak glutes, learn to use your lats as stabilisers instead and I’m sure you’ll yield a better return. Note: Feeling your low back during a workout isn’t necessarily cause for concern, particularly if it’s not the only thing that’s sore. Buuut that’s a conversation for another day!

17.01.2022 If your occupation requires you to improve other people’s health and well-being, then it is your responsibility to relentlessly work to improve your own health and well-being. A question I often get asked is since you spend so much time training other’s, do you get tired of training yourself? It’s a fair question. But honestly, no I don’t. A, I love training and relish the opportunity to push myself to be better, and B, I feel a strong sense of responsibility to lead my te...am from the front. I wouldn’t hire a carpenter to build my house who only practices his craft sometimes. I want a carpenter who is constantly working on his craft and prides himself on getting better from every job he completes. In the same sense I wouldn’t expect my clients to train with me if I didn’t walk the walk with them. Talk the talk, walk the walk.

17.01.2022 WANT TO TAKE THE GUESS WORK OUT OF YOUR TRAINING AND ACCELERATE YOUR PROGRESS? _ Team BCH has spaces for three new clients to join our in person team! _ If you’re serious about taking action on your goals then you are the person we want on our team.... _ Whether you’re aiming to get stronger, build muscle, lose fat, improve sports performance or just feel better in general, we can help. _ In person coaching includes: Full training plan updates weekly via True Coach Weekly 45 minute one on one session Nutrition coaching and education Access to our private Facebook community _ If you’re interested please send me a message or comment below. Looking forward to hearing from you! See more

17.01.2022 Hugely appreciate this man taking the time to catch up and train today. _ Taking Jordan’s @pre_script Level 1 course has been an absolute game changer in terms of not only my knowledge on biomechanics but my ability to actually apply it. _ The fitness industry needs more minds and hearts like this guys. Big love! @the_muscle_doc

16.01.2022 Quads love front squats but wrists hate them? _ Same. _ Using a band as shown allows you to still safely rest the bar on your front delts without the discomfort on the wrists.... _ Bear in mind this is a band-aid solution and shoulder/wrist mobility should be the end goal, but this is a really helpful fix in the meantime! _ Happy squatting team! @ Cairns, Queensland, Australia See more

15.01.2022 If you’re easily offended you can easily be manipulated _ What we dislike in others is often something that is unresolved within ourselves anyway. _ Keep your ego in check, be kind, and always be aware

15.01.2022 COMPETENCE BUILDS CONFIDENCE. _ If I’ve learnt anything from coaching people, it’s that; A) People hate doing things they suck at, and B) People love doing things they’re good at.... _ But, the only way you’ll ever improve at the things you suck at is by repetition. Keep trying. _ You’d be surprised how many exercises you actually enjoy once you’ve acquired skill of these movements! See more

15.01.2022 Hi guys! I am a Personal Trainer working out of Genesis Fitness Cairns, servicing mainly the Redlynch region. I specialize in one on one or small group coaching sessions, and can help you lose fat and build muscle. I am also available to do sessions at your home. ... I am driven by my client's outcomes, and not by my income. What to expect when training with me: Functional strength based sessions- to train the body how it was designed to move. This style of training means you will develop a stronger core, improve your balance, stability and coordination, while still burning fat and building muscle. As your trainer, I am 100% invested in helping you reach your health goal, and will be there every step of the way to give you the motivation and support you need to succeed. If you think I would be the right trainer for you, I'd love to hear from you! Contact me to organise a FREE SESSION, and you can see first hand how much value I can provide to your fitness goals. Call or text me on 0475 204 935, or email [email protected] Happy training!

14.01.2022 Getting back into training after a big weekend is rough _ I honestly don’t know how people do it every weekend. As soon as you get back to where you were you take another 10 steps back. _ Reminds me why I rarely socialise on my weekends ... _ It was great to get away for a couple days but man am I keen to get back to it- big things to come in the back end of 2020! See more

14.01.2022 DO YOUR ELBOWS HURT WHEN YOU TRAIN YOUR BICEPS? When training bi’s and tri’s it’s important to account for the carrying angle at the elbow. The carrying angle is exactly what it sounds like- it’s the angle our elbow naturally has to allow us to carry things by our side.... Once we apply the force of gravity to the picture, a bicep curl (as shown) leaves our elbow to deal with force it’s not designed to ( it’s a hinge joint that’s designed to open and close). The solution? Lean your weight across to the side your working. Stack your shoulder over hip, hip over knee, knee over foot. No carrying angle, maximum tension across the muscle fibres of the biceps. Let me know how this goes for you!

14.01.2022 Word from the wise!!

14.01.2022 MOBILITY. _ This is where it all starts. _ If you can’t get into a position without weight, then you shouldn’t be moving into it with weight.... _ That’s where a movement prep routine is integral before each session- you can assess how mobile you are on the day and adjust your training plan from there. _ For the rest of the week I’m going to share my favourite mobility drills with you guys and you can piece your own plan together if you don’t have one. _ Stay tuned See more

14.01.2022 I’ve been pretty quiet in this space recently. Namely because my energy and efforts were needed elsewhere in my business and personal life. _ And I’ve been coming to realise that the people on here that post the highest quantity of content are often the ones delivering the least quality. _ I’d personally rather wait a week or two between posts than be the person putting another pointless caption below another selfie.... _ If that’s your game I’m not here to judge you. I just want my message to mean more than that. _ Ive got some quality content lined up for you guys from next week that I’m really looking forward to sharing and discussing with you all! _ But until then, have a great weekend everyone! Enjoy your downtime if you have it, work hard if things have gotta be done. _ Much love See more

12.01.2022 Val has made massive strength gains since we started working together!

10.01.2022 WHAT KEEPS YOU MOTIVATED? People lean towards motivation to get themselves to do the things they don’t want to do. Motivation isn’t something we should look towards as a saviour though as it’s external to us and therefore we can’t consciously control it.... Instead we should look towards discipline and consistency as our guiding light towards our goals. These aren’t sexy things, but we have control over them. No one wants to hear that hard work is the answer, but it is. And most people who try to convince otherwise are doing it for their own financial gain. Discipline, consistently and hard work. Go get it team.

10.01.2022 LOWER BODY MOBILITY. Do you struggling getting down to parallel when you squat? Hips and groin feel tight? Then this is for you.... The frog stretch looks a bit suspect, but it gets the job done. Think about it- you’re in the same position as a squat, just 90 degrees forward. So we can address this tightness without having to focus on all the other moving parts that come with the squat. Aim to push your hips back as far as you can without pain, stay there for a couple deep breathes, come forward again and repeat. Keep in mind tight hips aren’t the only contributing factor to squat depth- the upper body plays a role as well. Tomorrow’s post will address the back, so stay tuned! PS- My social media posting is terrible lately. But I’m back now, and this week will be a lot better!

09.01.2022 MOBILITY DRILL 1/4 FOR THIS WEEK. _ So I said I’d post my favourite mobility drills everyday this week and man did this week get away from me _ None the less, here we are.... _ These are pigeon squats- shoutout @defrancosgym for these bad boys! _ For those with tight glutes this will feel incredible. This is also great for those lacking the ability to externally rotate their hips. _ Aim to let the back leg sink down as low as you can, the press back up tot the top. Aim to do 5-8 each side before your next leg session. _ Tomorrow we will focus on hip internal rotation, so stay tuned! See more

08.01.2022 Running with the theme of the day, I wanted to weigh in on the R U Okay conversation and go in a slightly different direction. _ Is being okay what we really want to be? _ We describe our feelings to a large degree with four words- good, bad, okay and fine.... _ This really isn’t enough of a description to know how one another are truly feeling. We need to broaden our emotional vocabulary. _ If you’re not okay, how are you? Are you bad? If you’re bad, why? Are you tired, stressed, angry? We need to dig deeper. If we can expand our understanding of our feelings, we can begin to self diagnose our own state. And the more we can diagnose and understand our state, the more opportunity we have to move it in a positive direction. _ On top of better explaining how we feel, we need to define what these words mean to us. For you, okay could mean above average. For me, okay could mean not good at all. But without defining what these terms mean to us individually, how can we even empathise, let alone help each other improve our state? _ I really hope you find this helpful and thought provoking at the least. Always know if you want to chat, I’m always happy to help in whatever capacity I can. _ Shoutout to the wise man @jayshetty for this concept! If you want to dive deep on this topic, he’s the man. _ Big love everyone See more

08.01.2022 SLOW IS SMOOTH, SMOOTH IS FAST. _ I love the parallels strength training draws to everyday life, and this is something I find myself saying to my clients daily (it’s also a quote of the movie Shooter, 10/10 would recommend ) _ We have a tendency in training and throughout our lives to hurry along when things start going south. The get it over and done with mentality. ... _ If an exercise is hard, we tend to want to rush through before it looks as bad as it feels. Hard truth, but it’s the easy way out and it leaves potential gains on the table. _ If you find your technique slipping, instead of speeding up to hide your instability, slow down and try to smooth the motion out. _ If your muscles are burning, embrace it and soldier through- it’s only temporary. _ And same goes for life- if something goes wrong- don’t flip out and make an irrational decision which will make things worse. Take a deep breath, and calmly take action in the most efficient manner. _ Slow is smooth, smooth is fast. See more

08.01.2022 MOVEMENT PREP. When we think of warming up, most people tend to think of high school PE- run a lap then swing your arms and legs around. Well that was fun once upon a time, BUT- if you want serious results, you need to approach your warmup accordingly.... We shouldn’t look at it as warming up, rather preparing our body for movement. See it as an opportunity to qualify yourself for the movements you are about to do. Do we have the mobility to get into the end ranges of the movement? Do we have the stability to hold the end position for a few seconds? If we don’t own a position without weight, it makes no sense to then add weight to the equation. For example, if you can’t squat your own bodyweight to an appropriate depth and hold that position for at least 5-10 seconds without moving around and losing your balance, adding weight is only compounding your problem. If you warm up and lack the requisite mobility and stability, it’s time to spend an extra few minutes working on it. If it’s still not there after addressing it, perhaps it’s time to regress your exercise selection or at least back off the weight a bit. Know what is required of your body and listen to it. Want to know more about how to warm up properly? Send us a message. 2 spots are available for online coaching!

08.01.2022 Shoutout to @thirdeyethoughts for this one. And I hope you all really do know just how much you’re capable of. But even if you don’t, consider this... Humans ar...e the ultimate adaptation machine. That’s how we’ve become the most dominant apex predator that’s ever existed. Not only have we climbed to the top of the food chain, we’ve reached the moon and we’re on our way to Mars. How? By the fact that our species chose to move our development away from pre-coded genes and into the software layer of the mind, where culture carries forward the knowledge of those who came before us. It is our ability to assimilate that information rapidly that makes our species great. I like to remind people that I’m hopelessly average and yet I’ve achieved massive success, because I put so much energy into improving myself. That’s what humans are designed to do. So it doesn’t matter if you think you’re special. You don’t need to be special to achieve greatness. You need only recognize that the human capacity for growth and change is so extraordinary that it’s taken us to the moon and back. There are just 66 years between the Wright brothers achieving flight and man landing on the moon. Knowledge stacks. All you have to do is put in the work to acquire it. And once you have it, for the love of god, put it to use. See more

07.01.2022 DIRECTION > SPEED _ Running really fast is an impressive feat, but it’s ultimately pointless if it’s in the wrong direction. _ Taking the time to stop and reflect on where you’re at is one of the most productive things to do with your time.... _ Have you set goals recently? _ Do the strategies you’re following help you achieve your goals? _ Do the actions you take in your days to you closer to or further away from your goals? _ Sitting down and having these conversations can very well be a life changing process. See more

07.01.2022 Team BCH! We pushed our Christmas party back until January, but better late than never! Big love for all of my team, so pumped for you all to crush this year

07.01.2022 Do what you HAVE to do, to do what you WANT to do _ Denzel Washington (the man!) _ Hope everyone’s having a great Sunday

05.01.2022 LAT STRETCHING. _ Everyone loves the feeling of stretching their back, but are you specifically stretching your lats? _ While the lats are a part of our back musculature, they actually begin on the front side of the shoulder. This means tight lats can contribute to rolled shoulders or what’s otherwise know as upper cross syndrome.... _ To really stretch the lats, try this. _ 1 Hang from a bar 2 Inhale 3 Exhale while driving ribs down 4Hold for 5-10 seconds (longer if you can), then repeat. _ If you’ve never tried this before and you usually feel like you have a tightback- YOU’RE WELCOME! See more

05.01.2022 If you want a life full of chill, a mediocre effort will serve you just fine. If, however, you want to achieve greatness, only tremendous effort will do.

05.01.2022 TRAINING TIPS ARE BACK! _ This week I want to go through some helpful tips regarding leg training, and what better place to start than an effective warm up! _ This is long winded but hear me out!... _ If your current warmup plan is to activate your glutes by doing a heap of crab walks/clam shells etc, it’s time to take a pair of scissors to that band and try something with far more carry over to the exercises you’ll be performing after your warmup. _ Whilst the band burns the hell out of your glute medius (the side of your bum), all it is doing is fatiguing the muscles action of abducting the hip, which isn’t the muscles main job. The glute medius’s function is to RESIST force laterally and stabilise the hip (ie. stop those knees from caving in during squats). _ This flow through of walking lunge- single leg RDL-hip aeroplane is the gold standard of hip warmups in my eyes, as it allows the glute med to both exert and resist force, while incorporating it into the functional movement pattern of the lunge. _ Try it without the aeroplane to make it a bit easier to start, and I assure you your hips will feel a lot better than after a set of fire hydrants. _ As always, shoutout to @the_muscle_doc for imparting this wisdom on me in his PSL1 course @pre_script , if you’re looking to level up your training/biomechanics knowledge I couldn’t recommend this course enough. See more

05.01.2022 TEMPO IS KING. Proper exercise selection and execution are key, but without using the appropriate tempo a great exercise can become redundant. For example; a squat is a great exercise, but if you drop down and bounce back back up like you’re on a night club dance floor it’s not going to be very effective... Does the chosen exercise challenge the target muscle through its fully lengthened, fully shortened or mid range position? If you can answer that, assigning the right tempo becomes much clearer. If you have questions, leave a comment or send me a message

04.01.2022 Everybody meet the Cultural Fitness Group! Or the CFG for short. (They picked the name, not me ) Myself and Macca have been training this group for the last four months and they have been killing it! They’ve gone from being brand new to training to becoming a solid group of lifters.... What is really impressive though is the good habits they’ve formed and the bad habits they’ve kicked. These guys and girls have gone from not exercising at all to strength training 3 times a week and walking the esplanade or red arrow almost every other day. They’ve also made big improvements to their diet, cutting out a lot of the fast food and junk food and eating a lot more protein and veggies. On top of that they’ve managed to cut back a lot on alcohol and smoking which is a massive win. Progress doesn’t always mean getting 6 pack abs or a massive butt. Progress looks different for everyone, and I can honestly tell you that this type of progress is a tonne more meaningful to me than getting someone a six pack. Really looking forward to what’s your come for this group!

04.01.2022 Always look for the biggest rocks to turn over first before worrying about the one percenters!

04.01.2022 He who has a WHY, can overcome almost any HOW. _ Having a reason to turn up everyday is the difference between just going through the motions or giving it all. _ If a task doesn’t have meaning to you, then what’s the point of doing it? You’re either going to do an average job of it, or not do it at all.... _ My passion for my work and for my people is my WHY. In all honesty, if I didn’t get paid for why I do, I’d still spend my days doing the same things. _ It’s impact over income. _ What’s your WHY? I’d love to hear your thoughts! See more

04.01.2022 DO OVERHEAD EXTENSIONS HURT YOUR SHOULDERS? _ This isn’t a bad exercise, but without the requisite shoulder mobility and stability this is likely an uncomfortable position. _ The solution- use a cable! If keeping your elbow high is still uncomfortable, move your elbow further away from your head to create less stress on the shoulder.... _ On top of this, working on your shoulder flexion and external rotation will be part of the solution to your mobility restrictions. _ Hope this helps! See more

04.01.2022 YOU ARE EXACTLY WHERE YOU NEED TO BE. _ Far too often we find ourselves in a game of comparison. We compare ourselves to our friends and strangers on social media everyday, and then judge ourselves for not reaching the particular milestones or levels of success that they have. _ This kind of thinking keeps us living in the past and in the future, which makes it extremely hard to overcome obstacles in the PRESENT.... _ Truly accepting that you’re right where you need to be brings us awareness. This awareness helps us see more clearly, and we begin to see the small things we can start to do to move us toward our vision, rather than being overwhelmed by the size of the task. _ So go ahead and tell yourself- you are exactly where you need to be! Now get to it. _ Big love everyone _ Side note- proud to rep the @pre_script shirt on my arvo walk! See more

04.01.2022 What do you do to calibrate your attention before or after a long day? _ We all love to talk about the things we are aiming to do and how hard we are working. Don’t get me wrong, I love seeing people acting on their passion- that honestly brings me to life. _ But the truth is, life is just like training- it’s not about how much you can do, it’s about how much you can recover from. ... _ This doesn’t mean don’t have big goals, nor does it mean you have to spend hours of your day meditating or journaling (both of those things are great though!) _ What it means is you should have points in your day and week where you can slow your mind down, reassess your strategies and appreciate where you are. _ If you’re like me and live with your foot on the throttle most of the time, it can be hard to slow down. _ But living with the needle always in the red can’t be sustained forever. It will limit your ability to recover from training, which will ultimately affect your potential output. _ My personal strategies are to going for a walk as often as I can, which is 3-5 days a week, as well as practicing breathing exercises daily. _ What are your strategies? Is recovery something you plan into your weekly diary? _ Would love to hear your thoughts! See more

02.01.2022 Ladies and gentlemen, meet Macca! _ He might look scary, but Macca is one of the nicest blokes you could meet. _ Macca brings with him a massive passion for strength training, athletic performance and overall health.... _ Macca will be available for 1 on 1 sessions on Monday’s and Tuesday’s starting next week! _ If you’d like to book in for a FREE consult next week, please send me a message and we can organise a time. _ Macca will be using the same tried and tested systems that I have been implementing and refining over the last few years, so rest assured you’ll be in safe hands. _ Really exciting to have Macca join the BCH family and looking forward to being able to help even more people reach their potential! @ Cairns, Queensland, Australia See more

01.01.2022 WHERE YOU’RE LOOKING IS WHERE YOU’RE GOING. If you only think about the down side in life, negative outcomes will keep coming your way. It’s that why doe’s this always happen to me attitude. Inversely, maintaining a positive and abundant mindset will open doors you would have otherwise known existed.... There’s many more factors that contribute to and create success, and I don’t wish to oversimplify it. However of the factors in our lives that we can control, our own mindset is one we should be constantly seeking to improve. Look up- aim up- step up. Repeat.

01.01.2022 NEW MERCH HAS ARRIVED! Really happy with how these turned out. The first order was only for my clients, but I will be printing more soon!... If you want one, please send me a message and I’ll add you to the next order. Make and female options available. $35 + postage.

01.01.2022 LESSON 2 OF WHAT I WISH I KNEW WHEN I STARTED LIFTING; _ Your muscles have no idea how much weight they’re lifting, they only much tension is being applied to them! _ Wanting to be the strongest one in your friend group is a fun game, but without intelligent progression it can be an injury waiting to happen.... _ We should be making things subjectively difficult without making them objectively heavy. This approach will be more sustainable from a recovery standpoint, which is paramount to progress. _ If you wanna get strong, lift heavy. If you want to build muscle, apply tension across muscle fibres. Simple. See more