Here at Body Dynamics we take correct human movement seriously!
Before training with any of our services, we highly recommend taking part in a Functional Movement Screening.
What is the FMS?
The FMS is an assessment tool we use to analyse individuals movement and discover any muscular imbalances, areas of weakness, instability or pain. The assessment looks at specific functional patterns, as well as the stability and mobility within those patterns to give a risk assessment for injury.
Who Should get an FMS?
The FMS is for EVERYONE and is extremely important for anyone engaging in physical activity. The assessment measures the risk of a possible injury and will let you know if you have unilateral muscular imbalance, inactive or overactive muscle groups, dysfunctions in motor patterns, or lack of mobility or stability within joints. This is important to ensure the body is completely balanced, pain free and at a low risk of potential injury.
What do you do with the results?
The results can give us an idea at which specific BD service is for you. If you score high and and are 'low risk', your options are open and you can attend any BD training service you like. If your score is low and you are 'high risk', it is recommended that we look at fixing any issues or imbalances before moving forward. This is important to ensure you stay injury free and also enjoy a long fruit full time training. No one like to be injured, its time wasting and physically and psychologically debilitating.
BD coaching staff also use the FMS to create individualized programs, whether that be for injury rehabilitation or to ensure our top class athletes can work their weakness's and remain injury free.
How do you book in for an Assessment?
The assessment is completed at the BD facility by our educated staff. In total the assessment takes 30 mins and will give you a complete outline of whats going on your specific body and movement patterns.
To book in, contact Trent at:
0413 353 922
|Posted in: Important News Review Competition Lifestyle Nutrition Healthy Tips Training Tips|
|Posted in: test Important News Client Stories Review Competition Lifestyle BioSignature Nutrition Healthy Tips Training Tips|
|Posted in: Lifestyle BioSignature Nutrition Healthy Tips|
Quads burning, chest rising and falling at greater speeds, sweat staining the floor; but you fight through because the voices around you beckon you forward until you fall into a sweat angel on the ground after the workout is conquered. This type of pain is something that I look forward to every day. This choice doesn't make sense to others but the voices that scream for you to keep going through a tough WOD are the same people you end up spending your weekends with. Body Dynamics is more than a gym, it's a community; a family. I have had the privilege of calling Body Dynamics my second home for 3 semesters and I can honestly say that I have made lifelong friends here. This place has been one of the major contributors to what has made my Australian experience unforgettable.
Originally I had been brought in by a friend that I had made in class. Although I was excited to go to a CrossFit gym like back home again; I knew nothing could compare to the gym family I had back home. Or so I thought. The workout was great, and that atmosphere that the gym had created was something I missed dearly but unfortunately I couldn't afford it. So with a heavy heart I packed up and left. I wouldn't step foot into that gym for another 5 months due to the fact that I had torn my LCL.
Flash forward, and one night a date had suggested that we go to Body Dynamics. While the date was terrible, the outcome of that night was not. Although a significant amount of time had passed, the owner Trent, had not forgotten me which took me off guard and instantly made me feel welcome. After my second workout, my heart sank again because I knew I still couldn't afford to train here due to my student budget. To my surprise, that fact didn't matter to Trent. He told me that he would find work for me to do and that in return he would allow me to train. Let me tell you one thing, in America, that would NOT happen. I don't think he realized how much his" small" gesture of kindness would end up influencing my time spent in Australia. In this gym, through the constant support of all the coaches I was able to conquer my fear lifting heavy again after my injury. The coaches not only help me get back to where I was but I have become an even better, stronger athlete post injury! Furthermore, I have learned new skills, made life-long friends, and have become more confident in my abilities as a competitive athlete. I could have never accomplished any of this on my own. This environment makes you want to be better, to get better every day. A place where you are just as excited for your PR as you are for the person in front, and beside you. People wonder why I love working out so much; if they had the opportunity to train with the Body Dynamics family day in and out, they would understand why.
Over the past three semesters there have been many highlights and instances that stick out in my mind but the greatest has to be participating in a four-part Crossfit Speed partner competition. This was the first competition that I had got involved in proceeding my LCL tear 6 months prior. I felt unprepared, and lacked confidence in my abilities to do well in such a competition. Although I had these feelings, I felt decided to face my fears and signed up with Kathrine for this series competition. Over the next year I completed 4 separate competitions in this series, along with others not associated with it, and it has been an amazing growth experience both as an athlete and as a person. We placed 3rd, 4th, 11th, and 5th in each separate event and took 4th place over the whole series!
It was one of my proudest accomplishments thus far as an athlete and competitor. These challenges not only tested my physical toughness but my mental strength as well. Both are necessary to train in order to reach your full potential. In these events, there were those that I excelled at and those that I wish I did not have to go through. The pain I felt in the moment of defeat, was fleeting. I took it as a growing experience, lifted my head up and went to conquer the next obstacle. One obstacle that I had to overcome was not being able to complete a rope climb. I had brought the wrong shoes and I couldn't find the strength to climb the rope. I felt embarrassed and I felt like a failure. But what I learned was that you can't be great at everything, not everything will go your way; it's more important to take failure in stride then let it define you. I learned to take difficult situations and turn them into growing experiences. While these events were competitive in nature, the family that I went with and got to know during these all day events were even greater of an accomplishment. I felt accepted, involved, and loved by the athletes that I competed with and I found purpose. I will continue to strive to podium in my next competition and will pursue to turn my weaknesses into strengths.
Originally I had serious doubts that I could ever find a gym family like back in California, Body Dynamics proved me wrong; they are my Australian family.
|Posted in: Client Stories Competition Lifestyle|
1) How long have you been training at Body Dynamics?
I have been a part of the Body Dynamics family for just over a year now.
2) What is your favourite part about Body Dynamics?
The best part about BDCF is definitely how supportive, encouraging and knowledgeable the coaches are. They provide a positive environment to train in and are always inspiring us to achieve our goals no matter how big or small they are. With their expertise behind the programming, there is no doubt I'm achieving more that I ever thought possible. Body Dynamics isn't just a gym, it's a community of like-minded people who are always striving to better themselves whilst encouraging those around them and that's why since joining the BDCF family, I haven't looked back.
3) Explain a little about your previous health history, has it changed at all?
Body Dynamics saved my life. For as many years as I could remember I always had reoccurring back pain, between spasms and just general back pain I couldn't catch a break. I have always trained at a high level, representing Australia for Sports Aerobics, which meant my body was under a lot of impact in the lead up to those competitions. Just a couple of months after I joined body dynamics I started losing feeling in my toes and feet (because this was a slow progression I had convinced myself that it was completely normal). I had signed up to be apart of the Crossfit Open series and after the first two weeks of insane open workouts I started to notice I had lost feeling further up my ankles, I kept quiet about it thinking maybe I was exaggerating and it wasn't actually that bad. After another couple of weeks the lack of feeling had progressed to my knees down. I took part in the final open workout, which was a brutal burpee and thruster combo. By this time it had started to affect my balance, reaction time and overall was just the weirdest thing (I would wake up in the middle of the night in a panic, without a clue where my legs were positioned or if they were still there). The coaches at BDCF expressed a huge amount of concern and insisted I go to the doctors and get it checked out right away. After a solid month of doctors appointments, X-Rays, MRI's, CT Scans and neurologist appointments I was diagnosed with a Peripheral Schwannoma (a benign tumor the size of a golf ball, compressing my spinal chord) and was rushed to hospital that night for spinal surgery (as left any longer could have left me permanently paralyzed)
After a week being flat on my back, not allowed to sit or stand up I had to be taught to walk properly again as having no feeling in my legs had changed my regular walking style to more of a 'flick your leg out and hope for the best you don't fall over' stride. Once I was released from hospital Trent and Jose were a huge help in rehabilitation, recovery and overall mental support. I had lost all my strength and muscle mass while in hospital which left me frustrated most days, being a very athletic person all my life it was hard to come to terms with starting anew. They provided me with simple exercises to start strengthening my body again until I was able to return to a more normal exercise program. With their help, I made a full recovery and am back stronger than I ever was before.
4) How has BDCF impacted your life?
They have taught me to listen to my body as well as the importance of rest and recovery between sessions. Body Dynamics is full of inspiring minds that are always looking to better themselves while helping and encouraging those around them to achieve their goals.
I can't imagine a better way to start my day than be at BDCF. I believe I have had the ultimate Body Dynamics experience!
|Posted in: Client Stories Review Lifestyle|
My 2 preferred carbs are Bannanas and Sweet Potato.
So here bellow is a quick recipe on how to make them into your favourite high carb - high protein meal.
Whether you are in need to put on some weight or just carb back loading this recipe will definitely satisfy both needs. Really cheap, easy to make and even easier to clean it up. I usually have my cabrs at night time when carb back loading, it works better for me as I really have a hard time with binge eating after a high carb meal.
So lets go to the recipe, here is what you will need:
Make a pure of the sweet potatos and banans. After you are done chuck them into a blender to integrate the rest of the ingredients. A quick blend will get rid of lumps and help the pancake batter stick together and give it the right consistensy.
(Servings 5 large Pancakes) Per Serving:
Hope you give it a try. Enjoy.
|Posted in: Lifestyle BioSignature Nutrition Healthy Tips|
When we think of inflammation, often the first image that comes to our heads is the classic swollen ankle or black eye. This is the most obvious type of inflammation, but what we don't always consider is the other type of inflammation; what I like to call the 'silent killer'.The 'silent killer' is silent ,general ,inflammation of the body that can be harder to control and discover than your classic bruises and swelling. It works in a stealth-like manner, causing a constant immune response and hindering our performance without us even noticing. This type of inflammation can be measured by the amount of C-Reactive Protein ('CRP') in a person's blood. A blood test will determine your CRP levels, and a high reading indicates total body inflammation.
In the absence of a blood test, a good way to gauge inflammation in your body is to keep track of your lactic threshold. That is, how well your body deals with the production of lactic acid during an anaerobic workout. Are you usually able to perform 40 air squats unbroken and now you are struggling with 20? You might be inflamed. Chronic inflammation hinders the flow of oxygen and nutrient dense blood to your muscles, causing them to tire and feel a 'burn' more rapidly.So how can we avoid or fix inflammation? Luckily, it's pretty simple. Follow these 5 steps and you will be on your road to recovery.
1. Introduce more Omega 3's:Do you like to munch on nuts, but you don't supplement with fish oil? If so, you are hindering your performance and health. Most nuts and seeds contain greater amounts of Omega 6 fats than Omega 3s. Omega 6 fats are broken down into two main constituents: arachidonic acid ('AA') and gamma-linolenic acid ('GLA'). Too much AA leads to inflammation, while GLA turns into an inflammatory acid due to AA.
To decrease inflammation, up your EPA and DHA fatty acids intake through high quality fish oils (not the bargain pack from the supermarket).2. Spice it up with turmeric
Turmeric is a very popular Indian spice used in curry and other dishes. It contains curcumin; known for its powerful anti-inflammatory properties. Anybody who suffers from inflammation, or exercises regularly, can benefit from adding turmeric to your food. Another great way to get the benefits is have a cup of turmeric tea in the morning and in the afternoon.
3. Get a good probioticSuccessful inflammation control goes hand in hand with a healthy and efficient immune system. Due to the fact that close to 70% of the cells of our immune systems are found in our gut it is imperative to add a good probiotic in order to repopulate the gut flora and manage inflammation.
4. Eat your greensDo not to skimp on green leafy and cruciferous vegetables! Green leafy vegetables are rich in magnesium, a mineral that about 60% of us don't consume enough of. Evidence suggests that people with high inflammatory markers are more likely to be low in magnesium. Aim for three to four servings of vegetables a day, and supplement with magnesium if your activity levels are moderate to high.
5. Sleep moreInflammatory proteins like CRP are released into our blood stream as a response to stressors, or due to elevated levels of cortisol in our blood. Not sleeping well on a regular basis (less than seven to nine hours on average) can lead to a chronic circadian misalignment. This will influence the release of cortisol and inflammatory proteins. Studies have found that after a few weeks of inadequate sleep, there is an increase in concentrations of pro-inflammatory proteins in our blood.
Sleep more, and sleep well.
BOOK YOUR NUTRITION SESSION HERE
|Posted in: Review Competition Nutrition Training Tips|
I joined the team in July 2014, and haven't looked back since.
What is your favourite part about Body Dynamics?
It would have to be the awesome atmosphere! I have been to few gyms in my time and by far hands down its' the best.
There is a community feel where all the athletes are close and friends with each other. Also, the daily WOD's are well structured and I love the specific blocks of strength training. You guys take a lot of pride in seeing us achieve our goals, and treat it as though it's a goal of your own to make us succeed.
Explain a little about your previous health history. Has their been any changes?
I have been an insulin dependent diabetic for 18 years. Prior to that I was working out at the gym and playing baseball at a national level and QAS. I started to loose weight and drink a lot of water throughout the night, and after visiting my GP it was confirmed I am a type 1 diabetic which came as a complete surprise.
At first I didn't realise the extent of the disease until it started affecting my daily routine. I now have an insulin pump, which replaced my pens and have to inject and carry them around (major pain in the arse!). Another feature of the pump is constant glucose monitoring which is more convenient then testing every 3 hrs.
Type 1 diabetes is something that I know is with me for life and has to be constantly managed. But I make sure it doesn't restrict me and my healthy lifestyle.
How has Body Dynamics impacted your life?
Body Dynamics has had a huge impact on me and the way I train. Prior to becoming a member I was finding it hard to workout like I use to before I started working in the oil industry. Working away from home 6 months of the year makes it extremely difficult. Body Dynamics has taught me about the importance of whole body movements and incorporating time and intensity into my training. The WODS that are programmed make it a more satisfying workout, than going to a gym and thinking I need to work on individual muscles. I love coming back to the box every break and I miss it and start to crave it while away at work.
Want to change the way you look at fitness?
|Posted in: Client Stories Review|
Within any sport specific training regime, the overall goal is to optimize athletic performance while reducing risk of injury.
An effective approach to achieving consistent and necessary improvement within performance is with the use of periodisation. Periodisation is where we systematically plan an athletes physical program for upcoming events e.g., competitive season. This usually involves progressive cycling of various aspects of a training program during a specific period. This method of using 'specific phases' keeps the stimulus varied to ensure progression, adaption and positive outcomes for the athlete.
What, How and Why?
One powerful way of getting individuals ready for their sport is with the use of a three-phase program, which target hypertrophy, strength and power objectives.
PHASE 1) Hypertrophy:
This particular phase consists of high volume, low intensity training. It is designed primarily to increase muscle mass, muscle endurance and to prepare the athlete for the more advanced training to follow. Movements are completed with full 'range of motion' to optimize mobility, as well as lengthened 'time under tension' to strengthen tendons and stabilize joints.
PHASE 2) Strength:
During the strength phase training intensity is increased and volume is reduced to emphasize an increase in maximum strength. This phase is used to increase motor unit recruitment and neural drive (Poliquin, 1988). Again, this phase is a precursor for the following stage. The more total strength you can build, the more powerful athlete you can become.
PHASE 3) Power:
In this cycle training intensity increases while training volume is reduced. Power training enables an athlete to apply the greatest amount of their maximal strength in the shortest period of time. The power phase will incorporate Olympic based lifts such as Power Clean, Push Press and High Pulls as these lifts create greater strength carry over for sport. (Hoffman 2002). If the athlete is physically prepared to move well in all situations, this generates a higher level of performance and lowers risk of injury.
As the competition phase approaches greater demands are placed on the athletes for technical and tactical aspects of their sport. It is at this time when strength training can be de-loaded and sport specific movements can be the focus of training. As a result of the 3-phase program, athletes should now feel bigger, stronger, more powerful and confident in their sport of choice.
Hoffman, J.R, (2002) Periodised training for the strength/power athlete. National Strength and Conditioning Association Performance Training Journal 1(9): 8-14.
Pauletto, B. (1993), Strength Training for Football. Champaign, IL Human Kinetics,.pp 5-8
Poliquin, C.(1988), Variety in Strength Training. Sports Coaching Association of Canada 8(8).
|Posted in: Competition Training Tips|
Fitness is not limited to what we see at the gym; it's everywhere in our day-to-day lives. Strolling to class, running to submit an assignment, dancing at Don's, or walking up the 'thinking steps' all contribute to our fitness, even where the purpose of the activity is not to be fitter.
It would be fair to say that fitness is everywhere. So why not aim to increase fitness while studying at uni? Here are our ten key factors for fitness and health as a uni student.
This 'tip' is an obvious one. We all know we should be exercising. But what's not obvious is that exercise doesn't mean running on the treadmill for an hour or more. Sure, its better than sitting on the couch in front of The Bachelor, but exercise can be much more effective, efficient and enjoyable than long cardio sessions.
I recommend short, sharp workouts; one hour maximum with medium to high intensity throughout. I could get technical on the hormones and pathways that this type of exercise affects, but who has time for that?
If you don't know where to start, seek help! Receiving the right training can make all the difference. Whether it's strength and conditioning, personal training, group fitness or CrossFit, it's always a good idea to seek the help of experts. Find one with the qualifications and experience to put you on the right track to your fitness goals.
2) Eat High Quality Meals
If you live on campus, this one can be hard. However, there are plenty of options in the bra menu that are suitable for a fit and healthy lifestyle. Let's not overcomplicate it; stick to our easy guidelines and you'll notice the benefits immediately. We suggest avoiding anything with a lot of added sugar, choosing fats and protein over carbohydrates where possible, and avoiding carbohydrates altogether early in the morning (that means no more cereal).
Breakfast is a must. Grab a couple of eggs, some bacon, add an avo to that bad boy, and you have a high fat, high protein breaky, ready to kick uni right in the ass and keep you feeling satisfied and energized for hours.
Avoid the sugar high/sugar crash rollercoaster. It ends in poor brain function, high body fat, poor health, and the need for constant sugar or caffeine to keep you going. I know donuts (or cronuts) look delicious first thing in the morning, but for your own health leave it until later in the afternoon, or even better, just DON'T DO IT.
3) De-Stress and Socialize
Make the time to go out and enjoy yourself. Work/life balance is essential for a healthy and fit student. When I was at uni, I was at Don's every Thursday and back in the gym Friday afternoons. I wasn't getting hammered (except of course Palaver, Bondstock and End of Sem), but I was enjoying myself and easing the stress that uni can often cause.
Stress can affect everything from academic and sport performance to sex life and mood. It's a gnarly and annoying thing that we have to learn to control. High levels of cortisol in your blood are related to coronary disease, gut problems, depression, and obesity amongst other chronic diseases.
Society tends to put adequate sleep in the 'unnecessary' basket. We're used to hearing attitudes such as 'if you really want to be successful, you have to be willing to give up sleep'. I have a better version of that: 'if you really want to be successful, you have to be willing to meet deadlines and be organized'. Sleep for at least eight hours, and be twice as productive in the 16 hours you have left.
Sleep is pretty much when everything important happens. You need adequate rest for knowledge consolidation, physical recovery, mental recovery, hormone production and cell replenishing. All this happens when you sleep, and according to thousands of studies on sleep, if you're not getting the right amount of zzz's, you won't be productive.
5) Play Sports
Whether you like it or not, sports at Bond play a huge role in university life. We encourage you to get involved in one of the many recreational or sporting clubs on offer. Learning new skills helps you to develop new parts of your brain (so you have more of it left after Palaver).
This is a win win scenario for your social life and your health. Learning new skills is something that makes us human. We are constantly growing and learning; it's constant evolution. On top of that, potential employers like it a lot. It's much more impressive if you can show that you're a well-rounded student, not just hitting the books every night.
Hope these tips help, if you have any more questions regarding your fitness don't hesitate to come into Body Dynamics. We sure have a service that is right for you.
|Posted in: Healthy Tips Training Tips|
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