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The BASE 3 podcast
87 minutes | Jan 29, 2022
B3 POD EP 122 : Losing 80kg with Badr Fikree
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!
56 minutes | Jan 4, 2022
B3 POD EP 121 : Battle Cancer with Scott Brits & Alex Rennie
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.
34 minutes | Oct 20, 2021
B3 POD EP 120 : Individual vs Group Training with Tyler Clarke & Rowan Bray
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.
63 minutes | Oct 7, 2021
B3 POD EP 119: Muscles and movement with Asia Rostworowska
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
7 minutes | Sep 29, 2021
B3 POD EP 118 : Five Minute Fitness : Warm Up To Warm Up
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.
58 minutes | Aug 4, 2021
B3 POD EP 117 : Reviewing Inferno week and the 2021 CrossFit games with Rowan Bray
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.
65 minutes | Jul 26, 2021
B3 POD EP 116 : Becoming the best version of yourself with Stephan Muller
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.
66 minutes | Jul 14, 2021
B3 pod ep 115 : Handstands and competing in CrossFit
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
58 minutes | Jul 8, 2021
B3 POD EP 114 : Meditation & mindfullness w/ Matt Marney
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.
67 minutes | May 27, 2021
B3 POD EP 113 : Breathing To Improve Health And Performance with Rose O'Donovan
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!
86 minutes | May 20, 2021
B3 POD EP 112 : Working on yourself, with Jordan Asghar
Joined again this week by my guy Jordan Asghar. We covered a wide range of random topics, from basketball to hating people. In episode 112 of the #B3POD Jordan and I discussed the benefits of using your gym fitness outdoors and how it's important for your own development to foster strong relationships. We spent a lot of time talking about personal development and discussed in life and in training the difference between showing up and turning up. Jordan and I then shared our thoughts on hate and being less judgmental in an effort to not waste your limited energy. I really enjoyed this episode, and the development that came through this conversation. Have a great weekend, and enjoy episode 112 of the BASE 3 podcast.
58 minutes | May 6, 2021
B3 POD EP : 111 Keith O'Malley Farrell
This week I was joined by Keith O'Malley Farrell, anatomy and rehab specialist and founder of The Physical Training company. Keith has a wealth of knowledge that he was more than happy to share on the show. Having worked with professional sports teams and the British military, Keith's experience in working with traumatic injuries has given him a highly sought-after skill set and an extremely respected understanding of anatomy and movement. Keith shared some absolute gems on the episode, on training motivation and the psychology around nutrition and having big training goals. I personally took a lot away from this episode, so I'm sure you guys will too, have a great weekend, Enjoy! Keith O'Malley Farrell - Instagram A life of education - Instragram
52 minutes | Apr 29, 2021
B3 POD EP 110 : Tyler Clarke
The newest member of the crew, Tyler shares his fitness journey with us, from working at McDonalds and cleaning toilets to working alongside some of the best athletes and coaches in the world. Tyler may be young, but already has a BUNCH of industry experience, and is proving to be a great addition to the team. We then went on to discuss training mindset and why being disciplined is more important than being motivated, and the benefits of a strong training environment. Have an awesome weekend gangsters, Enjoy!
58 minutes | Apr 22, 2021
B3 POD EP 109 : COACH FAQS
This week we sat down and answered your questions. We asked you guys to send in the questions you want answers to and had the whole coaching crew take turns answering and sharing their thoughts. Questions ranged from, how to get started, to how much protein do you need post-workout, est core exercises, the importance of warming up, BASE 3 abbreviations, how to get started, how to choose a coach, and a buuuunch more. This was a really fun format, and I feel like we were able to share a lot of valuable knowledge. Have a great weekend gangsters, enjoy!
57 minutes | Apr 15, 2021
B3 POD EP 108 : Dave Catudal
What. A. Massive. Episode! Fascinating conversation with an extremely interesting and intelligent human being. Dave, and his family, have been through some stuff, but he has managed to use that adversity as a motivation to understand optimal living and drive him to help others benefit from his knowledge and experience. In this episode, Dave shares his story of battling cancer, and how he turned his life around. We discuss nutrition must-dos and a few do nots, and how crucial gut health is for digestion, and why you need to start with digestion before you look at anything else. We then got stuck into ways to optimise sleep quality, and why that is so important. This was a thoroughly enjoyable episode, packed with useful knowledge bombs that you can start implementing right away. I really enjoyed recording this one, and I'm sure you'll enjoy listening to it, have a great weekend!
77 minutes | Apr 1, 2021
B3 POD EP 107: Jordan Asghar
Joined once again by the ever enjoyable Jordan of Asgard. In this episode, we break down the 2021 CrossFit open. Including our views on our own performances, the rest of BASE 3, and the global leader board. Between breaking down the 3 weeks of the open we wandered off on a couple of tangents, including the basis of CrossFit programming, not being able to get abs in 30 days, and a bunch more. Enjoy this episode and have a great weekend.
97 minutes | Mar 25, 2021
B3 POD EP 106 : Jeremy Cope
Massive chat with the legend that is Jeremy Cope, turns out I was wrong, this was episode 106. Jeremy and I go WAY back, and this was a great chat covering a bunch of subjects. J had a funny incident with an attempted covid vaccine, which I found fascinating given the fact that the apparent lead cause of deaths from covid and due to co-morbid health issues. We shared some thoughts on the 2021 CrossFit Open and training methodologies in the sport. We discussed the crossover from CrossFit to rugby and then went on to discuss at length body dysmorphia and training goals. This episode was a very chilled catch-up with a buddy, that took a very deep turn and ended up being a fairly intense discussion. Enjoy the episode, and have a great weekend!
70 minutes | Mar 11, 2021
B3 POD EP 105 : James Wright
The 2021 CrossFit season kicks off tomorrow, so I got a my good buddy James Wright down to discuss the new season format and speculate what we may see in the next 3 weeks. The games season has had a make over this year, and frankly the changes are exciting. James and I discuss the logistics of the new season, tips for first timers, some regional and global predictions and hazarded some guesses on what we might see in next couple of months. Of course handstand push ups came up, as well as the inevitable in country rivalry, and my quest to beat Cookie. James is no stranger to competitive fitness, with this being his 10th Open and having competed in many team and individual comps over the years. Anybody who isn't sure about signing up for the Open should definitely give this a listen, especially if you have never done this before. Really enjoyable chat, geeking out of CrossFit and all things the Open, thank you for your time James, have a great weekend, enjoy!
52 minutes | Mar 7, 2021
B3 POD EP 104 : Jonny Clayton
Absolutely fascinating chat with the absolute legend that is Jonny Clayton. I have had the pleasure of knowing Jonny for years, Jonny put me through my paces when I was fighting and is one of the OG fitness coaches in Dubai. For the past 8 years Jonny has worked closely with movement guru Ido Portal and has become a student of and teacher of his process. Jonny goes in deep on what his practice look likes and outlines how movement training is much more than just physical practice, explaining the emotional and mental elements of the training method. Movement practice can be described in many ways, Jonny describes it as playing, dancing, fighting, parkour, and strength training. These training sessions sound as mentally grueling as they do physically, and place a big emphasis on learning, both about the art and about yourself. Jonny goes on to tell us about his rigorous training program, often 6-7hrs a day, and how his training is him learning so he can educate his own pupils. Jonny is as genuine as they come, and has a really honest approach to training and coaching, I got so much out of this conversation, it's great to learn about other coaches crafts. I'm sure you'll enjoy this one too, have a great week!
82 minutes | Feb 28, 2021
B3 POD EP 103: Chiao-Pin Cheng
Absolute banger of a show with Chiao, talking literally all things nutrition. We covered some pretty deep topics and hit some very interesting tangents, ranging from calorie deficits to menstrual cycles. I thoroughly enjoyed this chat, and am really grateful to Chiao for giving up her time and sharing her knowledge. Other subjects that Chiao covered include but are not limited to... Age/gender when it comes to fat loss and calorie targets. The number on the scale Body composition vs performance Calorie deficit, what it actually is, and how to work out yours NEAT (Non-exercise activity thermogenesis) Food quality vs quantity Post-workout nutrition and timing Cheat meals and accepting the trade off Menstrual cycle and fueling around female hormones How many times a day you need to eat The importance of lean mass, especially as you age. You can get in touch with Chiao through her IG page @chiaotickitchen, I've been working with Chiao for 8 weeks now and can highly recommend it! Have a great week, enjoy!
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