Why is there a growing need to use supplements to help our health? Is the supplement industry helping you find optimise your health and performance? 0:00 Start 2:00 The decline of agriculture and the lack of nutrition 15:20 Australian soil and lack of nutrients 19:57 The upside and downside of milk 23:30 Grain feed vs grass feed 29:30 Restrictive d…

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We're joined by Dr Paula Basilio from my Back relief to talk all things back pain. 0:30 Intro 2:25 Back pain 60% 3:20 Blue zones 10:10 The 3 stressors 13:30 Paula’s examination for back pain 21:10 Ideal posture ? 28:50 Pain and adjustments 41:35 Chronic back pain Paula's Socials https://www.instagram.com/mybackrelief/ Book to see Paula https://www.…

Today we're joined by Tim Davies an education focused lecturer at Sydney university. We're discussing what is advanced training ? as well as some of our favourite advanced methods to use. 0:00 Intro/ Start 0:40 What is advanced Training 5:15 Tim’s powerlifting history 13:20 What is intensity in strength training 19:20 Advanced training method VBT 2…

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Did you know a training plateu is when you fail to make progress for 2 or more weeks. what is holding us back and how to we fix it ? 0:10 intro 1:30 #1 listening to dumb shittttttttt. 11:30 #2 Nutrition to match your training goal 22:00 #3 Adherence is key 32:50 #4 Programming Check out the coaches James: https://www.instagram.com/jamescbrim/ Mitch…

Today we go back to the basics of strength and conditioning training. We explore the differences between working out and training, common fallacies and social media driven fads vs. the benefits of principle based training. We also provide plenty of practical takeaways that you can start applying today to get the most out of your training. 0:45 Stre…

Winter is coming! This can be a challenging time to keep our healthy habits and maintain momentum with our health and fitness goals. In today podcast we’re exploring tactics to get on track and keep our health habits. Don’t let winter slow you down with your health and fitness goals. Check out the coaches James : https://www.instagram.com/jamescbri…

Discussing pain and injuries with physiotherapist Michael Phipps. Tackling what pain ? How is it best approached and managed. How can you best recover from your pain and injury and get back to what you to what you love to do. 0:00 Start 0:25 Michael intro and background 1:45 Pre poddy talk Management vs surgery 7:30 Nocebo 9:30 What is pain ? 16:50…

It's all connected. Your breath pattern, posture, movement potential and even your nervous system. 0:50 Breathing, survival ,gait 6:00 How’re you suppose to breath ? 12:00 What is the ZOA ? 15:30 The power of the stack 18:40 The undefeated king…. Gravity 23:00 Breathing for strength 26:40 Breathing for mobility 34:00 Breathing for performance 39:00…

How to best spend your time in the gym as an athlete ? What should you work on to improve your performance ? Join us as we explore 5 of the most impactful athletic quality's to help improve your performance come game time. 0:30 Athletic qualities in the gym 3:30 Physical 100 athletes 5:15 Specificity vs general skills 9:15 Game IQ 14:20 Fitness is …

Functional training is a powerful buzz word in the fitness industry but what dose it actually mean? What dose it mean to make a human truly functional ? 0:45 What is functional training 3:35 what is not functional training 14:00 Give them what they need 16:00 Theatricality and deception are powerful agents to the uninitiated 19:30 GAS and SAID 26:0…

A comprehensive guide to improve your deadlift. 10 of the best tips to move better, feel better and perform better with the Deadlift. 0:35 Deadlift intro 3:25 Tip 1 : Pushing ground away 7:10 Tip 2: Straight bar path 12:00 Tip 3: The set up 19:10 Tip 4: Bracing 25:00 Tip 5: Get stimulated 29:50 Tip 6: Let let grip limit you 33:40 Tip 7: Intent 37:1…

Is A.I the way to lead us forward with our health and fitness or is this the start of the robot uprising ? 0:35 Is AI the answer to health and fitness ? 5:00 Questions 1: How to lose Fat loss 18:00 Question 2: How to put on muscle mass as quick as possible 28:00 Question 3: Can AI build you a training program 36:00 Question 4: How can I best improv…

Everything you need to know about your shoulders. From anatomy to how to get them jacked and feeling great. Join the team as they explore everything you need to know about training your shoulders. Time stamps 1:00 Anatomy 8:10 Global movement 10:30 It’s all connected 15:20 Limb arc model 20:50 Shoulder Injuries 34:10 Training for shoulder hypertrop…

There is strength in numbers. Training in a group can help you with your adherence to training. Building friendships and being in a like-minded community. Group training has been shown to help increase mental, physical health over training alone. The power of being a part of a team. 2:30 The rise of group training 4:00 Group training v commercial t…

A divisive topic in health in the fitness industry ..... to screen or not to screen ? We exploring the pros and cons of using screening and how to best execute a screening. 0:00 intro 2:00 Screenings /assessments/ evaluations 3:00 Who used screenings 6:30 The rise of the FMS 8:00 Why screen someone ? 13:30 Reasons to screenings 20:20 Reasons agains…

Ever wondered why you should warmup before training? What are the benefits and what is the best way to do it. Today we will be exploring these questions and sharing our systems at Benchmark to get the best results out of the warmup. 0:00 Intro 2:45 Temperature effects and non temperature effects 8:00 Assessing from the door and self assessments 10:…

2023 is here! The start of the year is a perfect time for reflection and planning. Join the boys as they discuss the best way to taken on 2023! 1:56 The intention behaviour gap 4:00 A time for reflection 9:50 Stress and habits 14:40 success though osmosis 22:00 Mitch and James 2023 goals 30:00 Technology and progress 33:40 good and bad habits Check…

Today we’re joined by Grant Mealey to explore all things youth development. Grant is the Owner of Sunshine Coast Strength - the Sunshine Coast’s premiere youth contact sport training facility. Grant uses new school techniques with an old school mentality to ensure his members succeed in reaching their goals while becoming better people along the wa…

Find out the best hacks to survive the holiday! Join the boys as we chat all things Christmas, favourite holiday foods , holiday plans and best hacks for the Christmas break. Check out the coaches James : https://www.instagram.com/jamescbrim/ Mitch: https://www.instagram.com/mitch_paar/ Powered by: www.benchmarkcanterbury.com #christmas #holidays #…

“I’ve never seen a strong person with a small ass” - Louie Simmons Today, a comprehensive dive into all things glutes. We’re looking at the most efficient ways to build big, strong, powerful glutes! In this discussion we’ll break down the anatomy to find the best exercise methods for the best results and will also do a bit of myth busting. Ever hea…

Today we are joined by advanced sports dietician Jessica Spendlove, chatting all things performance and lifestyle nutrition. Jess gives us her insights on the “big rocks” to focus on when it comes to food, goes in depth with macros, gut health and guides us through the minefield of creating healthy habits to have us living our best lives in and out…

Today we explore fatigue and recovery. Stimulus + recovery = adaptation, aka the basis of our ability to get fitter and stronger. Perhaps in your own training journey you’ve had bumps in the road where you’ve noticed your performance slow down, you seem stuck and unable to make improvements? This can be the perfect time to harness the power of a gr…

Today we explain the body’s energy systems and how they have a major impact on the way we train and what we get out of our training. Having an understanding how these systems work will have you maximising your return on investment when it comes to movement, building a stronger, leaner body and outrunning the reaper! 0:00 intro 1:00 The Who view on …

Today’s episode takes a deep dive into how to get strong! Looking at all facets of strength training including programming, mechanisms of strength, different modalities, food and sports. And most importantly asking the big questions - what is strength to you as an individual and why be strong ? 0:00 intro 1:00 why be strong ? 5:55 Why be strong ? 2…

Dr. Rusin is an internationally recognised strength coach, speaker, and writer, whose work has been popularised throughout the sports performance and fitness industries in some of the most prestigious media outlets in our industry such as Men’s Fitness, Men’s Health, Testosterone Nation, Bodybuilding.com to name a few. His innovative pain-free perf…

The minefield that is fat loss can be overwhelming to say the least. Avoid the BS, pitfalls and common traps of the diet industry. Join us in this week’s episode for a discussion that will increase your chances of success when it comes to losing fat. 0:00 Intro 1:00 What is fat 5.25 Factors of fat loss FSR and FBR 8.54 Goals of Fat loss 18.50 Build…

Your coach can be the defining support that allows you to reach your health and performance goals. Today we discuss what makes a really quality coach, in a flooded industry. Useful for those out there looking for a great coach as well as advice for young coaches looking learn the Benchmark principles and standards needed thrive in the fitness indus…

sleep researchers suggest you ask yourself five simple questions: 1 .Are you satisfied with your sleep? 2. Do you stay awake all day without dozing? 3. Are you asleep between 2:00 and 4:00 a.m. 4. Do you spend more than thirty minutes awake at night? 5 .Do you get between six and eight hours of sleep? If it’s a yes any of these then its a must list…

“All of our life is but a mass of small habits, practical, emotional, intellectual and spiritual that bear us irresistibly toward our destiny.”- William Jam. In the is Episode we explore the power of habits and their effects on the conscious and unconscious mind. How do they shape us and impact the person we seek to be? Where do we start and how to…

Women’s health ft Holly Sinclair This is a must listen episode with Holly Sinclair from The Women’s Series. Join us and be ready to get pissed-off with the societal constraints placed on women’s health and how you may be impacted in ways you weren’t even aware of. Holly provides advice and strategies for moving forward with your health and fitness,…

The pursuit to increase muscle mass can lead to some profound changes to our physiology and performances in and out of the gym. In this podcast we explore the major mechanisms that drive muscle mass increases as well as common issues found with nutrition and training that can hold back our progress. Episode # 7 Muscles Gains 0:00 intro 2:52 Mechani…

Our breath and how we walk are the foundations of how we move as humans. In this podcast we explore how it’s not just our biomechanics that are influenced with our breath and locomotion but how it affects us on a multi system level. Can we optimise our breath and locomotion to move better, feel better and perform better? Join us with today’s podcas…

The Fitness industry can be a well-oiled marketing machine designed to target misinformed individuals with grand delusions of quick and easy fixes to complicated problems. Join the gents from Benchmark Canterbury and explore some of the team’s biggest pet peeves with the fitness industry, red flags and solutions to some major problems. Outline: 0:0…

In today's podcast we welcome sports and exercise physiotherapist Simon Hall. Simon has been a physiotherapist for the Sydney Kings in the NBL for three years and prior to that has worked in semi-professional AFL and soccer. In his daily private practice he helps people from all walks of life recover from various injuries. Simon talks to us about t…

Date: 29/8/22 Tetra Health and Performance podcast 10 guidelines for programming success episode #3 We discuss all things programming and look to empower you with 10 guidelines that will lead you to making your own effective programs. These guidelines are based on the tried and tested methods and principles used at Benchmark Canterbury. The Benchma…

In this episode, we’re exploring various factors of health. What impacts health from a holistic lens to a more nuanced level? How do we measure our health from a subjective vs. objective level? What does the World Health Organisation recommend to improve your health? How can you be proactive and prioritise the most impactful facets of meaningful he…

In this episode you’ll get to meet the team as we explore and try to understand the true why behind your training goals. How do different training modalities and training environments affect your success? We will also explore the importance of psychology and in particular how positive language affects us in the gym.…