Tanner Shuck is one of the hardest working people I've ever met. The man is nothing but hustle. From constantly creating online content, training one on one clients and pushing himself in the gym.

Tanner has been lifting weights since he was 7 (YES, SEVEN!) and knows a few things about getting strong. His background in field sports growing showed him that being strong is not just helpful, but important for being healthy and fit. 

This was a great episode, Tanner shared with us his beliefs on why strength training is important, the reasons why it takes a long time to get truly strong, he shares some of his principles of training, and tells us how he learned this the hard why be overcoming multiple setbacks including 14 orthopedic surgeries. 

Tanner is an absolute gentleman, one of the nicest people you'll ever meet, and he is insanely jacked! If you want to find out more about what Tanner does or ask him any questions hit him up on is Insta.

Understanding your wants vs your needs isn't as easy as it sounds.

Asia talks us through her discovery of her needs and how aligning your, training, your nutrition and your lifestyle with what you need in order to get where you want is important for your long term fulfillment.

Our wants are driven by boredom, curiosity, ego, naivety and a lack of knowledge.

Our needs are fueled by what we want for ourselves to get us where we want to be in life. For example, in order to be happy and healthy, I need to eat this and do this with my training.

Ultimately this comes down to questioning what makes you happy, and what you need in order to achieve that.

Wants are not always the villain, as I said, they can be fueled by curiosity, or they can be a reward. Ask yourself the hard questions, and figure out what you need in order to get what you want out of life.

If you are interested in booking a movement assessment with Asia, you can find out more information here .... https://www.base3.ae/movement-assessment

Calling all Runners.

This episode was great fun and absolutely packed with knowledge. Eamon is NOT a running coach but has definitely done his research.

Thank you, Eamon for coming down and sharing your wisdom, this episode was very insightful and full of actionable pieces of info.

Enjoy!

What. An. Episode!

Great catch up between two old friends. Enjoy! 

Being injured sucks, and if you're unfortunate enough to have been injured before you'll know it can be a painful process to recover from and can take time to get back to your pre injured fitness level.

Phil's role is to bridge the gap from being treated for pain and getting people back to training. Often, when being treated for an injury, the practitioner treats the actual injury, getting you to a point of being pain-free. The next step isn't always as clear, being pain-free doesn't necessarily mean you're ready and able to go full guns blazing. Phil talks u through what the process of going from pain to being pain-free, to being back ready to train looks like. 

Phil has a great depth of knowledge on the subject of movement and physiology. After covering returning to training we discussed running, more specifically getting started or starting again, and the benefits of fitness testing, specifically V02 max testing. 

Absolutely brilliant episode, thank you, Phil, for joining us. If you have any questions for Phil you can get in touch with him directly through train.perform.recover or go and find Phil at Up & Running, 

Movement in Varied Planes.

Movement in the gym is often linear and happens more often than not in the sagittal plane. Whilst this is great for getting you better at those specific movements, it does leave a big gaping hole in your movement arsenal. In day to day life we're very rarely faced with linear tasks and are often forced to reach for something at a weird angle or whilst carrying a kid, or with a rounded back etc, etc, very rarely do I get the chance to breathe in, brace and get into the optimal position to make that movement.

In this episode, Craig talks about the importance of exposing the body to less common exercise patterns, and why it is important to expose the body to these movements frequently to reduce the risk of injury, and to assist the development of your linear training. 

Key takeaways from this one are to understand what is the right tool for the right job and to remain open-minded. Movements that seem weird and pointless may be providing you with some very valuable real-world preparation. 

Have an awesome day, wash your damn hands, enjoy. 

It's been a hell of a week in CrossFit world, lots of things have been said and there have been some drastic shifts in the community.

The fellas then went on to discuss the importance of quality movement, and how simple movements done well are more effective than complex movements done poorly. 

The world is a crazy place right now, please be safe, be kind, an wash you damn hands. 

Wahoo, gyms have reopened!

The reopening of gyms raised two points (we'll many points but two in particular) for Honcho; 1) Peoples reaction to reopening and 2) How now more than ever it's so important to stay extra diligent and not drop your guard.

The boys also chat training, Murph went down this week and Simon did a 1,000m sandbag carry!

Have an awesome week, enjoy.

Stress less about things you can't control and don't worry about what you can control. 

An absolute ripper of an episode from the boys this week, Simon and Craig discuss some tactics for staying positive in a time filled with uncertainty and fear spreading media. 

A couple of items you really need to pick up from this one;

SURROUND YOURSELF WITH WHAT YOU WANT TO BE

BUILD A POSITIVE NEWS FEED

DOES IT GIVE OR SUCK ENERGY

PUT OUT WHAT YOU WANT T RECEIVE

Get stuck straight into this one, massive episode. Have an awesome week, enjoy.