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December Member of the Month: Robyn Ordman

[vc_row][vc_column width=”1/2″][us_image image=”11127″][/vc_column][vc_column width=”1/2″][vc_column_text]Robyn came in swinging, and ready to take a spot in our line up of strong girls of BBB from the get-go, it was a no-brainer that she deserved our final 2019 member of the month. Having only been with BBB for a short while you would be forgiven for overlooking her, only because she’s about 2 foot 1, but as soon as the whistle blows Robyn is ready to give anyone a run for their money. 

Since leaving the dark side, of a gym that shall remain unnamed, and coming into the light of BBB. Robyn has been proving herself in workouts and within the BBB community, to be a friend and all-round legend, while giving the girls someone new to compete with. While setting up the highchair for her, I was able to ask why she does the BBB method of strength and conditioning? “To fix the head noise. Nothing clears my mind quite like absolutely belting myself on the daily.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]She adds why she chose to train at Bodybybrando, “The training sure keeps us on our toes (sometimes literally), so there’s never a dull moment. There are always gains to be made, and the diversity of skill and strength development is broader than Brett’s shoulders.

BUT even better is the community. Seeing those smiling faces at 6:30 every morning, everyone pushing each other, cheering your mates (rivals?) on, and the gentle bullying… shows how much we love and care about one another “

Whilst offended about the backhanded compliment about my shoulders, I smiled at Robyns quick wit and adaption to the BBB fam. She truly has become a pivotal part of the 0630 am crew, so much so that other BBB members have given her an abundance of BBB shirts to wear. Whether this is to force her to stop wearing other gym tanks, I don’t know and will remain tight-lipped about it. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11128″][/vc_column][vc_column width=”1/2″][vc_column_text]So, as Rob now sits comfortably in her high-chair, and we are both eye-level. I finally ask one question that truly resonates some great answers from our past MOTM’s. This question is what were the challenges she faced before joining, pushing Rob into thinking about any stubborn fat, plateaued strength, mobility or nutrition? 

“Mobility has always been a challenge, but to be honest the biggest issue I’ve always faced in training (and life) are my very own, millennial-style personality flaws. Stubborn? You betcha. Competitive? To an unhealthy degree. Patience? Never heard of her. BBB has either helped me turn these flaws into the drive to perform better, or FORCED me to shift them altogether. ” Robyn continues, adding what made her take the leap to join. “HANDSTANDS. I was really into gymnastics as a kid, so seeing anything that would help me regain some of those skills was super exciting. Luckily Brando is a big giant show-off, and his hEkTiK sKilLz were plastered all over social media. I couldn’t resist.

Also, Hugo*.”

*Hugo is the gym’s cutest BBB pup[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Clinking our mugs full of rooibos tea together, we laugh about the small world we live in, noting that apart from an array of mutual acquaintances we share, we also have mutual fear of partnering up. So I ask Robyn what else she was first afraid of when joining BBB. 

“Within the first couple of minutes of my very first session, I could tell that there were a few fairly large personalities. I have to admit, being a bit shy with new people, (and not quite fitting in with the 6:30 am ~demographic~… *cough*) I was a bit intimidated!

Intimidation turned to straight fear when the first words out of Codie’s mouth were every introvert’s worst nightmare: “Partner up”. Luckily BBB is full of legends, and I wasn’t left partnerless a single day that entire first week… despite being new, awkward and little.”

I press on asking her what goals she had when joining up “Again, improving on those gymnastic skills! You can lift anywhere, but we really take the time to develop some skills that may fall by the wayside at other gyms… On that note, the first trainer to get me to do a muscle-up will receive a dozen of Sydney’s finest cookies. Or my firstborn child. Your choice.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]So apart from coming up with ways to get Robyn her first muscle-up and my first child, I suggest a stroll through the gardens of BBB. As we walk I further my questioning, needing to go deeper to get the real juicy answers my readers crave. I ask Robyn where she is now with her training and what she can now do?

“Mobility and Olympic lifts are (very slowly) coming along! Building confidence with new styles of movement, and growing my wardrobe (all donations are appreciated) will hopefully continue – but I may always be a poorly dressed, unco little nugget, and I’m okay with that.

Real talk: the biggest change in terms of what I CAN do now has been training with my shirt off. My physique hasn’t changed much since joining, but it’s pretty safe to say that nobody in the 6:30 crew is looking at me. It’s given me the opportunity to reduce the number of fucks given and just focus on lifting.”

I notion that we take a lean against the tree our members often run around during workouts, and I ask what key things we (BBB trainers) did to help Robyn on her journey. “Having a ready-made, welcoming community of like-minded people with a sense of humour is where I wanna be. From the trainers, never letting your egos get in the way helps me overcome my own. Nobody is ever ‘too good’ to work on progressions and drills, and all of you practice what you preach.”[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”11129″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11130″][/vc_column][vc_column width=”1/2″][vc_column_text]A passerby comments on how much we look like Arnold and DeVito from “Twins”, we just smile and wave unsure as to who is Arnold and who is DeVito. Concluding that I am definitely Arnold, due only to my height, I ask Robyn one last question about any challenges she faces.

“Oh god please don’t make me get on the air bike. I mean, none of the conditioning machines are great. But the air bike is particularly cruel for someone with the lung capacity of a deflated balloon and legs the length of an anti-vaxer’s kid’s lifespan.”

Now that our interview comes to an end, we make a deal that shall I get Robyn her first muscle up, she will give me her firstborn. With a high-five, we part knowing that Robyn is apart of the incredible team of our female members. Fit, strong and ready to give the boys a run for their money. 

Written by

Brett Winchester[/vc_column_text][/vc_column][/vc_row]

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4 Steps to seamless meal prepping

[vc_row height=”huge” width=”full” us_bg_image_source=”media” us_bg_image=”11086″][vc_column css=”.vc_custom_1571868856320{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”IS GOAL SETTING POINTLESS?” font_container=”tag:h1|font_size:50|text_align:center|color:%23ffffff” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column css=”.vc_custom_1571869128476{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_row_inner][vc_column_inner][vc_custom_heading text=”Is setting a goal a waste of time, or are they worth doing?” font_container=”tag:h2|font_size:50|text_align:left|color:%232f2f2f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][us_separator size=”small”][/vc_column_inner][/vc_row_inner][vc_column_text]

Think of a 100m sprint in the Olympics. All of the athletes are there for one reason and have one goal in mind. To win.

However, statistically there can only be one winner and usually, it isn’t the person who wished the hardest, it’s the person who worked the hardest who will prevail.

So whilst goal-setting definitely has its place in helping us visualise success, it certainly isn’t our final destination.

The real success will go to the person who aggregated the most amount of small wins along their journey. The person who created a system which allowed them to accumulate marginal gains which have compounded to one critical moment of success.

Much like a block of ice. It will not start melting until its environment reaches 0 degrees Celcius, however, it does not mean that the increase of temperature from -10 through to 0 was a waste of time.

It may look like an “overnight success” between the point of 0 to 1 degrees celcius, however, it was the accumuluation of marginal gans which helped it reach the critical moment of success.

More often than not, the person who wins one gold medal, will likely win many more subsequent medals in the following years. Look at The Usain Bolts, Ian Thorpes and Michael Phelps of the world. They just kept winning year after year, due to reaping the rewards of the systems they sewed in the lead up to their first gold medal.

Why? Because whilst the purpose of a goal is to win, the purpose of creating and following a system is to continue playing the game.

Once the habitual system is in place the downstream effects will be in motion long after the dream has come and gone. Just like bad habits are hard to break, good habits also have a connotation to hang around once they have been engrained in our identity.

Rather than acting like a yo-yo that stops every time you complete a goal, or worse, someone that gives up before reaching the goal, you set yourself a daily or weekly system that gives you a constant feedback loop.

It’s about the cycle of endless refinement and continuous improvement.

Ultimately, it is the commitment to the process, that will result in your progress!

The ability to withstand periods of latency or plateau, for extended periods of time, whilst having confidence in your systems will yield the greatest results.

Much like a bamboo shoot which can lay dormant for up to 5 years with no sign of progress and then rise to over 80 feet tall in as little as 6 months.

“Start where you are. Use what you have. Do what you can”. – Arthur Ashe[/vc_column_text][/vc_column][/vc_row]

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November Member of the Month: Scott Cullen

[vc_row][vc_column width=”1/2″][us_image image=”11105″][/vc_column][vc_column width=”1/2″][vc_column_text]Often people find themselves wondering who is the biggest at Paddington, and you’d be forgiven for thinking it is me. However, there is one bloke that is the biggest of the big, and his name is Scott Cullen.

If BBB were the Avengers task force, Scott Cullen would be the Hulk. Which is why we couldn’t think of anyone more deserving for this months, member of the month. Not just for being big though, but for being an absolute legend inside and outside the gym. Which is why I could not have been more excited to interview him.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Starting with the most famous question I ask, and the question my readers love to hear answered, is why does Scott do strength and conditioning? 

“I’ve always trained kind of like this. Lifting weights and circuit training as well as rugby league. But just not as technical, and my form was nowhere near as good as it is now, even though I used to take the piss out of CrossFit for bad form. I was one of the losers that judged it before doing it.”

However as to the real reason why he chose to train our style… “Basically to get as fit and strong as possible at the same time.”

So apart from being big, fit and strong. I needed to know if there were any challenges Scott faced before coming to BBB? “Mobility 100%. I was so bad. Still not great, but now I am loads better than I was.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]While I am sure that this big bad boy isn’t scared of much, I still had to ask if there was anything that made him nervous in his first few classes. “Being out of my comfort zone, and being pretty shit at something again. However, I just needed to start on learning the basics again, but this time doing it properly.” 

Scotty has now been with us well over TWO years, and when we get a MOTM that has been with us this long, I love to know how we helped them reach their success. So when I asked Scott, in his thick British accent, whilst doing bicep curls, he replied, “Breaking down the lifts/movements into separate stages so you can see the detailed and specific form of them. It helped me understand how to lift properly.” [/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”11102″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”11103″][/vc_column][vc_column width=”1/2″][vc_column_text]Now, now. I know what you are thinking “does this guy do anything else other than bench press and bicep curls?”. Well, the answer is yes, just look at the picture on the left…  

Yet, what I wanted to know was the nitty-gritty details of the Incredible Hulk of BBB. So I asked about his pain points and any challenges he may have faced? 

After slamming down the bar and huffing exertion, Scott looked across to me, veins throbbing with pure strength, and smiled “Training through and around my footy injuries. But, I can do more than I thought I’d be able to. I just made sure that I started light enough, to begin with.”

Ten rounds later, we sit together by the dumbbells, Scotts cheeky blue/green eyes, searching for the biggest weight he can lift (which FYI, he can lift them all). He spots a big juicy 40kg and winks at it, so I take this moment to ask why he trains at BBB? “The people. Such a weird but wonderful group of people. The coaches are sick and the 4.30 crew is just full of legends. As all the other classes are too I’m sure… It’s a proper community and being new to Australia, BBB became my social life. “[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]As the sun began to set, and our interview was coming to an end, there were still a few more answers I wanted to get out of Scotty. Firstly, I needed to know what got him to take the big leap and join BBB. “Again, just the people. The training was pretty much a bonus. “

So as we sat there reminiscing of the early days, in the sweltering heat of summer. When the 430PM boys threw down like there was no tomorrow. I asked Scott what his real goals were when he first started, to which he laughed and winked “Just to get recognised for a member of the month. Which was much harder than I thought… “[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”11104″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]As we clinked our FitAid RX together and looked out to the setting sun, I needed to know one last question, and that was what were his goals now? “Goals now are all just performance-based. Want to get better at the skills side of CrossFit, double-unders are still pretty average.”

Well, we are finally here, two + long years later and Mr Scott Cullen is a bonified member of the month. On behalf of all the coaches, and every single member of Bodybybrando. I can honestly say, Congratulations buddy, you are an inspiration of strength to us all. 

Written by

Brett Winchester.[/vc_column_text][/vc_column][/vc_row]

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September Shred Top 8

[vc_row][vc_column][vc_column_text]Throughout September we challenged the BBB athletes to tackle a 30-day shred. Changing their habits, their mindset and their physique.

Our members pushed themsevles to new levels, by making over 10,000 steps a day, sticking to a diet plan and adding on extras after their workouts. They collected points via our Wodify Rise app, and by doing this daily our members created habits they are now carrying over into their day to day lives.

Keep on scrolling to have a look at our top 8 transformations, including our winner, and read about their highs and lows of the September Shred.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10936″][/vc_column][vc_column width=”1/2″][vc_column_text]Andy Procopis – 0530am Class

  • What result did you get from September Shred?

September Shred got me lean. When I joined BBB at the end of August I was 15.5% BF. I haven’t had a success session but I’m definitely looking and feeling fitter, and I even put on 1kg of lean muscle.

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

Wodify Rise kept me honest, motivated and gave great guidance each day. Between plugging everything in that and MyFitnessPal, it kept me focused on what I had to do to stay on track.

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

Do it but have a good reason to do it. For me, it was a recalibration of my fitness goals and resetting some good eating habits. The competition and camaraderie doing it with others was heaps of fun but at the end of the day, you need to be your own champion.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Josh Harvey – 530pm Class

  • What result did you get from September Shred?

I Went from size 30 down to a 28 lost a total of 2.6kg and my abs came back for a little visit!

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

The app was awesome for accountability and was a great motivator when seeing my points get higher and higher than the others.

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

For anyone who is thinking about it in the future – it’s only 4 weeks!!!! Just do it![/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10939″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10940″][/vc_column][vc_column width=”1/2″][vc_column_text]Robert Wik – 0630am Class

  • What result did you get from September Shred?

Dropping from 104.3 – 97.3

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

The competition is an important factor, seeing how good the others are doing pushes you. Overall I can see how big of a difference all different food has on your well being, this was something mind-blowing for me. My goal was 95kg, so not there yet, with my new found knowledge I’ll get there faster.

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

You won’t regret it, I feel like a new person after. Not just physical but also mentally.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Sam Marques – 0930am Class

  • What result did you get from September Shred?

Dropped a kilo – don’t know how much body fat changed but i got more abs!

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

The point-based achievement system in the app was really good to help me associate rewards with good shred practice. I have a mad competitive streak, and it felt good to have something to remind me that I was doing a solid job and that I had more self control than the coaches.

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

It’s hard to reach and maintain that level of self control. However, when you realise the benefits of maintaining a whole food diet and putting aside real-time every day, to keep your body moving and developing the pros far outweigh the cons. I’ve not only forged a better relationship with my body, but I can now fit into my wedding dress again without it bursting at the seams![/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10934″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10935″][/vc_column][vc_column width=”1/2″][vc_column_text]Scott Lawson – 430pm Class

  • What result did you get from September Shred?

Lost 2kgs, haven’t done bf% yet but I now have obliques with the right lighting!

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

About 99.9% of my motivation came from my vanity, and the need for a good before and after instagram post.
The wodify app did help keep me motivated especially towards the end of the month.

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

Just f*cking do it you cat!!![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Martin Imrie – 630pm Class

  • What result did you get from September Shred?

I dropped about 6.3 kilos, I started at 87.7 and now I’m 81.4! I think I have a single ab (potentially 2) either way I’m stoked!

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

Wodify Rise provided me with heaps of motivation! It really tapped into the competitive and neurotic side of my personality! The accountability achieved through completing regular daily tasks with a point system assigned to them was ingenious! The points were definitely a motivator! At the start of the month I programmed into myfitnesspal 2 kilos as a weight loss goal and I ended up losing over 6! Insane! I even managed to complete my first Metcon at RX! Additionally, the resources provided by Brando throughout the challenge addressing diet and suggesting fun meals to stay within cals was very insightful and definitely improved my mindset!

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

JUST DO IT! I was very on the fence at the start and was slightly terrified towards the end of August. Luckily, I had an accountabilabuddy to help me out and help motivate me![/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10933″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10932″][/vc_column][vc_column width=”1/2″][vc_column_text]Nic Holland – 630pm Class

  • What result did you get from September Shred?

I ‘m still yet to find out exactly what I’ve lost. But I know I’ve dropped both BF% and gained more strength in everything I do.

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

While I’ve always attended 5-6 classes a week at BBB, I’ve never fully committed to a stricter diet. Having that accountability and making it competitive gave me the mental incentive to stick with it and see how far I could take it in the 30 days.

  • What would you say to someone who was on the fence about the 30 Day Sep Shred?

Definitely do it! And go hard from DAY ONE. After a month of developing being healthier habits, it feels weird to go back to how I was before. I’m bringing those habits into my every day now without feeling like I’m missing out on anything – specifically now I’m waking to/from work and gym (equals around 9000 steps for me), never skipping training on Mondays after a big weekend, and I’m more motivated and prepared to stick to my diet during weekdays (relaxing a bit on the weekend though). Not only that, but I’ve been hitting PBs the entire month – I feel stronger and faster than ever.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Matt Riley – 0630am Class

  • What result did you get from September Shred?

In terms of results I was happy with what I achieved. I lost 4kg and down a buckle on my belt. Also just generally did feel “lighter” in the gym and mentally and physically stronger as the month went on. It definitely got easier to stay on track and not give in to temptations.

  • How did Wodify Rise and The BBB September Shred Play a role in you achieving that goal?

For me it is all about Wodify Rise. It really keeps me accountable and makes it a game to stay on track. I like having mini challenges to do and love seeing how others at BBB are going. Unfortunately though, I thought other than wodify rise access, the shred wasn’t really bang for buck. I would’ve loved a bit more community engagement from the other athletes, as well as some extra challenges on the side.

[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10938″][/vc_column][/vc_row]

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Member of the Month: Nic Holland

[vc_row][vc_column width=”1/2″][vc_column_text]Hot off the heels from the September Shred comes our Member of the Month Nic Holland. Joining us only a few months back Nic worked hard to understand the technical jargon and then once Sept Shred began, he climbed the leader board one point at a time. 

 So why did Nice choose our type of training and conditioning? Well, he says for himself that finding traditional resistance training to be un-motivating and super boring. “It also goes very slow and an hour feels like two hours. This type of strength and conditioning is more enjoyable, it helps me to perform better and achieve my goals easier”[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10914″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]“I love group fitness it is so much easier to stay motivated than going it alone, and as long as I turn up to class everything else is taken care of for me. The best thing about BBB is the accountability, entering our results from each class and being able to see the progress over time is very encouraging” While we love that Nic loves our groups we had to check in on what he found most daunting before joining into the family of BBB. 

“I have terrible social anxiety and find it hard to talk to people I don’t know!! So those first few classes were very daunting, BUT after a while, I realized everyone was super friendly and since then it has been great.” 

Like everyone there had to be challenges that Nic faced before joining us and for Nic, hitting a plateau in training was the trigger. “My body was just kind of staying the same no matter what I did. I also have issues with motivating myself to stick to nutrition plans… I have a sweet tooth for sure.” You may be asking yourself as you sit there reading this and sipping on your pumpkin spice latte’s what made Nic leap to join?[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]“I was doing HIIT training with another gym that was too focused on cardio and had barely any strength training or skill/technique development. Because I was doing so much cardio, I was unable to retain lean muscle mass without also doing additional resistance training each day. I had heard about BBB through a friend and saw that it combined all the things I was looking for.” 

 And as for Nic’ goals? “Initially I was super focused on learning proper technique across all exercises – especially with cleans and snatches. I had never done them before.” 

 One of my favourite questions to ask our MOTM’ is how we helped them along the road to their goals. With Nic’ answer, I felt warm and giddy inside, like those pumpkin spice latte’ promise to make you feel. “Even when classes are full, I find the trainers are always able to give you tips on individual technique… particularly if they can tell I am struggling with something. The Wodify app is also really great – meaning that there is no stress in booking classes and looking up my previous results while also tracking my progress.” [/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10915″][/vc_column][/vc_row][vc_row css=”.vc_custom_1501650547414{margin-left: 20px !important;}”][vc_column][vc_column_text]So where is Nic now? Apart from winning the September Shred, he has also hit some incredible goals. “In the last couple of months, I’ve been able to start doing proper toes to bar, kipping pull-ups, double-under, snatches, overhead squats and handstand push-ups. I never thought I’d be able to do those things! Looking forward to smashing handstand walks and muscle-ups in the next 6-12 months.”

 I bet you are wondering if Nic faces any challenges nowadays, well, in fact, he does still have pain points that he tackles. “CALLUSES!!! I’m learning how to be better at recovery so that I’m fresh for each class and not feeling too many residual aches from the day before. I also have long/disproportionate legs, which makes certain exercises difficult to do correctly. Working on my flexibility is helping and I plan to keep at it!”

 You have probably got all through this to realize that we haven’t spoken about the September Shred, well fret not for I hold all the answers. After pushing through the hurdle, Nic won the 30-day challenge and changed for the better. So we had to see how he did it. 

 “I have always attended 5-6 classes a week at BBB, but I never fully committed to a stricter diet. Having the accountability of the Wodify Rise and BBB Sept Shred, it gave me a competitive mental incentive to stick with it and see how far I could take it in the 30-days.”

 So would Nic do it again, would he recommend the shred to any inquisitive minds? “Do it!! And go hard from day 1. After a month of developing healthier habits, it feels weird to go back to how I was before. I’m bringing those habits into my every day now, without feeling like I’m missing out on anything – specifically now I’m walking to/from work and gym (equals to about 9k steps for me), never skipping out on training on Mondays, especially after a big weekend, and I am more motivated and prepared to stick to my diet during the weekdays (relaxing on the weekend though.) Not only that, but I’ve been hitting PB’s the entire month and I feel stronger and faster than ever.”

 We can’t wait to see what Nic gets up to next and watch him smash through those Handstand walks. 


Brett Winchester[/vc_column_text][/vc_column][/vc_row]

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Member of the Month: Harvey Carter

[vc_row][vc_column width=”1/2″][vc_column_text]On the search for a legend to join the ranks of the MOTM beasts and beauties. We couldn’t look past Coach Harry’s client Harvey Carter.

Having trained with Harry for the past 4 months. Harvey has made progress only some could dream of. Coming to BBB with specific goals in mind we checked in on what they were.

“I came for general health and wellbeing and also to stay motivated. I also felt BBB could help me with my running and tennis (injury prevention and strength).”[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10852″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10853″][/vc_column][vc_column width=”1/2″][vc_column_text]Setting Harvey up with Harry was a clear choice as we knew our young-gun coach would be keen to help Harvey on his journey. Prior to coming to BBB Harvey struggled with poor flexibility and inconsistency towards training. Having no trepidation to joining BBB, he did wonder if he would gain the results he was looking for from such a fresh on the scene coach. 

Yet walking in and out of the Maccabi tennis courts he would notice the fit and athletic people that always seemed to be having fun. 

So you may be wondering what Harvey’s original goals were when he joined. Harvey worked with Harry to set some specific goals. 

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]“With Harry short term goal was set at 70kg bench press and running sub 68 minutes in City2Surf. Longer-term we talked about the body goal of strength and muscle tone of Dwayne Johnson and the agility and balance of Roger Federer. Short term goals have been met and Harry and I are working towards the longer-term goals now.”

As we head to the warmer months it’s time to see where Harvey is and how he continues to progress. 

“Poor flexibility is being addressed week by week in small but important increments. Feel like I am on the way to have the right technique for some key powerlifting moves, and also posture is improving in my shoulders & back.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Making sure that we were there for Harvey through his journey however, there were some key things that stood out most for Harvey.  

“The program developed for me made sense for the goals agreed, and priority placed on technique and positioning rather than only strength and speed.”

Just like all our MOTM we love to know why they love to train at BBB, for Harvey, well he gave us the warm fuzzies inside. 

“This is a no-nonsense approach gym (free weights and less resting) with instructors who are authentic and driven to get better (train hard themselves and finding new challenges and approaches).”[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10854″][/vc_column][/vc_row][vc_row css=”.vc_custom_1501650547414{margin-left: 20px !important;}”][vc_column][vc_column_text]As Summer fast approaches Harvey is ready to step it up with his training. Creating new goals to smash through with Harry’s help, proving that BBB really does have the best coaches on board. 

“It is all about consistency of approach (Don’t move Harry to a different GYM!) and the next goal which has to be difficult. I am down for ½ marathon in a few weeks – the first for several years and excited about this challenge. Post this perhaps nutrition but let us get the run done first!”

The coaches at BBB are excited to see Harvey smashes through his next set of goals, and with Coach Harry by his side, Harvey is going into Summer with his guns out on show.


Brett Winchester[/vc_column_text][/vc_column][/vc_row]

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“Active foods interview: up close and personal with Brando”.

“Active foods interview: up close and personal with Brando”.

Meet Director and Head Coach of Body By Brando an Activate Foods lover!

With more than 6 years of experience coaching athletes and Sydney siders at his gym, Brandon
Hasick or Brando as he is most commonly known has developed a training philosophy that prioritises perfect movement patterns and building bodies that are functional and aesthetic.

Brando likes to simplify and convey complex information into easy to understand language to help his clients get awesome results and stay injury free.

Brando has also been a regular customer of Activate Foods for over 18 months. We thought it would be a fantastic opportunity to ask Brando a few questions to gain more insights on him and his business and how Activate Foods has made an impact in his life.

Up close and personal – BRANDON HASICK

Tell us a bit about your business and your passion for health, wellness and nutrition?

Body By Brando is a boutique personal and small group training facility in Paddington.

Our unique training and nutrition systems transform the way people look, move and feel.

Essentially, we make sure that our members are looking good and moving towards their goals, injury free.

How long have you been enjoying Activate Foods meals?

I’ve been with Activate Foods for around 18 months now and loving it.

What made you try them and why do you continue to choose Activate?

One of our coaches had seen them online. Once we sparked a conversation with Marty, we knew it would be an awesome decision for ourselves and our busy clients.

Who would you recommend Activate Foods to and why?

Anyone who loves delicious food and doesn’t want to make it themselves haha!

We recommend it to our athletes and clients who ask us what they should be eating and how much.

It nails it on both accounts. Portion controlled meals that you don’t have to think about or prepare.

How does Activate Foods activate your life?

Saves me a bunch of time and energy on a Sunday so that I don’t have to meal prep.

It also saves me a bunch of money because I don’t impulse buy food when I’m shopping.

Find out more



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Member of the Month: Prue Bounds

[vc_row][vc_column width=”1/2″][us_image image=”10772″][/vc_column][vc_column width=”1/2″][vc_column_text]There is a myth that some girls have. It is the myth that if they lift big, they will get too muscular or perhaps grow beards and that eventually, men won’t like them. BUT I can confirm this is far from true.

So when searching for our newest MOTM we knew we wanted a strong female presence to show that girls were the best. Someone who wasn’t afraid of the bar or to get sweaty, while also showing that weights aren’t scary or manly; my case in point was the ethereal and always beautiful Ms. Prudence Bounds.

Getting down to the nitty-gritty questions my first point was to know why Prue trains the BBB style.

I love the diversity CrossFit style training has. (It’s hard to explain why I like doing burpees and lifting heavy barbells… I just do.)‍”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]So why does Prue choose Bodybybrando?

“I train at BBB because my training buddy/bestie is sleeping with the owner. But that’s not the only reason though; I love the community vibe BBB has. I also love the diverse programming. I train at BBB because I enjoy learning new skills with experienced trainers all in a safe environment.”

One of my favourite questions to ask our MOTM is about the challenges they faced before coming to us.

“I was training at a Mums bums and tums gym, and I think I went 3 times in 12 months. The motivation was a big challenge for me. Now I go at least 4-5 times a week and I am devastated if I can’t make a class. Who would have thought I would revolve my working schedule around going to the gym.”[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10764″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10766″][/vc_column][vc_column width=”1/2″][vc_column_text]I always imagine Prue as the protector that comes to fight all of our sleep paralysis demons when they haunt us. However I just knew that she must’ve been afraid of something, and well for our Athena of BBB her answer, well it made me chuckle.

“That Aisha and Brando would break up, then I’d have to leave… luckily they’re still together.”

Evidently, Prue is not afraid of much but what began to fascinate me was wondering what the final push for Prue was to get her to jump aboard the BBB express?

“Aisha was pressuring me for weeks. So I came down for a Saturday session, and I signed Luke and me up straight after with no doubt in my mind. I have so much fun while learning new skills.”

Whilst it may have been a girlfriend that got Prue on board, she knew that she had some goals that needed accomplishing

My main goal was to get back to where I was when I did CrossFit previously. I had stopped for a few years and just let myself go. I have definitely smashed that goal plus more!”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Currently, in the throws of planning her wedding, Prue has still been working hard at her fitness, but there are always some shifty challenges that face our athletes. For Prue, well, I’ll let her speak for herself.

“My challenges change with each focus. At the moment I am struggling a little with consistency and my routine, as my working hours have changed. I am currently creating a new routine but loving going to different classes and getting to know different people. I do miss the 4:30 crew though.” 

So where is our majestic Peru now? How has she been tracking with her goals while going about her life?

“One thing I realized about this type of training is, it’s never getting easier you just push yourself harder. I am constantly resetting goals. I am moving so much better than before. I have so much more energy and motivation in all aspects of my life.

Lastly, I had to ask how the coaches and members of BBB helped Prue through her journey.

“Encouragement, motivation, and knowledge. BBB coaching is second to none they make classes so much fun by bringing their own coaching styles and personalities to each class.” 

Prue brings life and energy to any class she attends, and I know for facts when I say that on behalf of all the coaches and the members. That we cannot wait to see what Prue gets up to next and what the future holds.[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10765″][/vc_column][/vc_row]

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Member of the Month for July: Glen Coleman

[vc_row][vc_column width=”1/2″][us_image image=”10673″][/vc_column][vc_column width=”1/2″][vc_column_text]Glen Coco,

One of most fabulous new members of 2019 came in ready to hit the ground running.

Glen went through incredible life changes and chose BBB to help him change for the better.

Since Glen joined our family, the coaches of BBB have been in constant amazement of his effort and commitment to training. Glen’s dedication to training leaves other members in awe, as he continually strives for the top of the class while supporting others.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]When choosing MOTM we don’t focus on who has the most incredible rig or who sports an 8 pack. We look at members who constantly strive to perform better and who also support the other members throughout their workouts. For July, Glen was the obvious choice to introduce into the BBB Hall of Fame.

Body by Brando isn’t just a gym, it’s a family, filled with classes full of banter, friendships and laughter.  So I asked Glen on why he joined us and he responded, I do this type of training as I enjoy the group motivation and banter. I also chose to train at BBB as I heard everyone was a lot of fun and were getting great results.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text css=”.vc_custom_1562293127232{margin-left: 20px !important;}”]During workouts we encourage a shirts-off workout, celebrating each member when they finally get to the stage were they feel comfortable to train shirtless.

For Glen training shirtless was one of his goals “I want to get shredded!!! And also take my shirt off in class, eventually anyway.” Yet there was another goal that glen had in mind he wanted to reach “Improve on my cardio fitness.”

Even with all the goal making and reaching for the stars. We knew from our experience with members that there was always a weakness that each member struggled with that was unique to them. “My weakness would be overhead stuff and also handstand push ups, but the coaches of BBB are really helping me with improving.”[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10674″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]So where is Glen at now you may ask? “Things seem a lot easier and I got my first string of lipping handstands today.”

 We can’t wait to see Glen’s continuous journey unfold at BBB and cheer when he finally reaches his shirtless goals.[/vc_column_text][/vc_column][/vc_row]

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Member of the Month for June: Luke Jôb

[vc_row][vc_column width=”1/2″][vc_column_text]Luke Jôb, a man of myth, a man of legend, but most of all a man of 430pm history.

He is the man that comes rolling in after work and out lifts the rest of the gym before waving farewell.

Luke has been a member of BBB from what seems like the beginning. However even beginners find that sometimes there are reasons to be afraid of joining a gym. So of course I had to ask Luke what he was most afraid of when joining BBB.

“Not being proficient or competitive in the movements and others judging. My overhead squat and gymnastics were awful!”

However anyone that comes to BBB knows that this is a house of non-judgement.[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10665″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][us_image image=”10666″][/vc_column][vc_column width=”1/2″][vc_column_text]Luke came to us after hearing about BBB from a few mutual friends. Yet he states it wasn’t until he talked to Brando himself on the initial phone call that it just clicked for him. “He runs the gym exactly the way I wanted to train; and he has the qualifications and experience to back it up.”

 Like anyone who joins any gym we all have our first initial goals to hit, and Luke was no different. “I wanted to knock off 6 or 7kgs. I had treated myself a little too much and wasn’t doing the required output to counteract it.”

Yet even with having goals there are challenges that people have before starting a new lifestyle. For Luke mobility was a key issue, “Mobility has always been a struggle for me. Years of footy had definitely taken a toll and my hammies and glutes – which were shot. I tried yoga, which helped a little, but in the end I missed the high-energy environment of a good gym. Brando assured me that he could fix my mobility and even make me better looking. He’s definitely worked his magic on the former.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Jobsy, as people about the gym call him, is one of our staple boys of the afternoon who brings his energy and charm to all the classes he attends; while also making the ladies swoon. While all this is true there were still a few questions to ask him before he hit the ground running for his next workout. Specifically about why he trained strength and conditioning “At my age I just want to roll into the gym after work, throw some tin around, keep the fitness up and get out of there – all in an hour. I’m not one for bells and whistles but I still need to keep the rig in order, so a compound strength movement with a short high intensity workout after it, suits me to a tee.”

 So you may wonder why this self-confessed old guy trains with the youngin’s of BBB, well I’ll let his answers speak for themselves. “BodybyBrando is all about the people. I don’t play team sport anymore but I get my fix of that environment and culture through the gym at BBB.”

So how did BBB help Jobsy get on the path he is on now??

Having a check in with a coach every few months certainly helps keep you on the straight and narrow. However just working out next to similar people in the gym that challenge you and keep you on your toes (Scotty and Troy) is definitely the key for me. Everyone seems to have that other person/s that keeps them accountable, fun and motivated.” [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Last but definitely not least I had to find out if this beautifully sculpted man still had any challenges? “My rubber arm means that the weekends still seem to get the better of me. Getting to the gym on a Monday is my biggest challenge but I know if I can do it then it sets me up for a good week!

And where is he now? “In a good place. Getting to the gym consistently and eating well Monday-Friday.”

I speak for all the coaches here at BBB that we cannot wait to see where Jôbsy goes to next in his training goals…

oh and ladies I can confirm that he is single. So get in while you still have a chance.[/vc_column_text][/vc_column][vc_column width=”1/2″][us_image image=”10667″][/vc_column][/vc_row]