Base Gym

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle

There are NO shortcuts!

It's always just about getting the basic stuff done over and over again.

And when you compound those small daily actions over a long enough period of time you can get the result you want

It’ll mean going to the gym a few times a week when you might want to hit the snooze button.

It might mean tracking your food instead of doing that endless loop of checking Facebook, checking Instagram, checking email, repeat.

It won't just happen out of nowhere but it can definitely be done and, just like the many have done, you can do it it too.

How do we structure our strength training?
We use the fundamental human movement patterns and train them every session.

Why?
Because these are the movements that will optimise our human potential.

⁠
1️⃣Squat⁠
Exercises: Back Squat, Front Squat, Goblet Squat, Cyclist Squat, Overhead Squat⁠
Why: Stronger legs for long bike rides and standing up off your chair⁠ and life in general.
⁠
2️⃣Lunge⁠
Exercises: Front Rack Lunge, Russian Step Up, Pistol, Reverse Lunge, Rear Foot Elevated Split Squat⁠
Why: Stable knees and well balanced hips.
⁠
3️⃣Hinge
Exercises: Deadlift, Kettlebell Swing, Glute Bridge, RDL, Good Morning⁠
Why: A powerful posterior chain for picking things up and a great bum!⁠
⁠
4️⃣Push⁠
Exercises: Push-Up, Shoulder Press, Bench Press, Incline Dumbbell Bench Press, Tricep Extension⁠
Why: The strength to put that box on the top shelf or throw a ball⁠
⁠
5️⃣Pull⁠
Exercises: Pull-Up, Dumbbell Row, Lat Pulldown, Bicep Curl, Pendlay Row.
Why: Healthy shoulders, good posture, strong grip and climbing skills
⁠
6️⃣Carries
⁠Exercises: Farmers Carry, Kettlebell carries and weighted marches.
Why: A healthy, strong back that can carry you through life and keep you braced while lifting⁠

This pattern based approach to programming produces the best results for LIFE

BASE ONLINE NUTRITION CHALLENGE:
https://basemethodnutrition.com

KIRSTY’S 6 WEEK TRANSFORMATION!!

SUMMARY

- LOST 7.3KG’S in body weight
- Reduction in body fat.
- Has become a healthier & happier wife and mum

Testimonial:

“I usually go into January with a weight loss goal or because I have an event or holiday coming up. This has resulted in me yoyo dieting and my weight going up and down considerably.

My aim for this year is to be consistent. I don’t have a weight loss target in mind. I would like to take each month at a time and be consistent with the following:

- Training twice a week
- Three sessions of Couch to 5k
- Food Planning and prep for the week

Base nutrition course has given me a kick start in the right direction.

The biggest change for us as a family has been planning in advance what we are all going to eat. This has meant less food waste, no takeaways and much better choices of whole unprocessed foods. My two daughters have been fully involved and they have really enjoyed the new recipes. We have saved money on eating out and my husband is taking home cooked food for his lunch instead of buying a meal deal everyday!

I have had more energy for training and seen improvements in my lifting and high intensity training.

At the start of the 6 weeks, I struggled to run for 90s and today I managed to jog for 25mins non stop! I will continue the couch to 5k for the next 3 weeks. My daughter has been on a few runs with me. She has been my biggest cheerleader!

I have lost weight and feel much better since the beginning of the programme. I am not concentrating on the numbers this time. I am concentrating on consistency. As Gareth has said, “Look how far you have come in 6 weeks. Imagine where you could be in 6 months!” Well, let’s find out!

I 100% recommend the Base Nutrition Plan as it has had a huge impact on Sam and I as well as our whole family”

Please join us in congratulating Kirsty’s achievement and commitment to her health and fitness!!!

IF YOU’D LIKE SUPPORT WITH YOUR HEALTH & FITNESS, GET IN TOUCH!!

It is action that creates motivation

-S Backley

Tribe member Kirsty Wheatley

The power of relationships

Those of us on a fitness journey work hard to enhance our health and wellness through exercise and nutrition to create a more fulfilling life.

What if we approached our relationships in this same way?

This requires effort, discipline, and sacrifice from time to time, in order for them to thrive.
As a species we thrive on bonds and friendships. We needed to build trust and love with other humans in order to survive and become the species we are.

Are you putting the work into your relationships?
Who have you connected with deeply in the last week, month, or year?
Pick up the phone and call a loved one to see how they are, connect with them.
Meet a friend for a walk or a coffee and just make it about the connection.

Happy Valentines Day

“Finance, Food, Fitness, Family, Friends
Each has the same Rule for Success
Little and Often over the Long Haul! “- Dan John

Have you heard of Hyrox?
Have you entered a Hyrox?
Interesting article in the FT about the growth of Hyrox.
If you want to find out more send us a message.

https://www.ft.com/content/7c306445-da90-461d-9d72-30eec2c5ce20?fbclid=IwAR2pxUZ_ABj7QPtpI6C5sOsDsXI99EUxwHzPB7L6o4VKYk5PCDPek7A4g2E&signupConfirmation=success

Professionals find their competitive streak in group fitness challenges Events such as Hyrox are gaining popularity with young CEOs keen to craft a cleaner image

Want to get fit?


We’ve got your back…

We’re a coaching facility.
We coach fitness.
We coach health.
We coach lifestyle.

The first step is the most important. It is the most crucial and the most effective as it will initiate the direction you have chosen - Steve Backley

**Humans of habits**

Take a moment and reflect on the last 5-20 years at home and work.

On a daily basis what has your body been doing the most?

Ask yourself these questions:

Are you a human with a sitting habit (work and home)? If so, How many hours day?

How many steps do you walk a day? How many times and week to do go to the gym?

Has your posture been affected by the way you sit?

Do you suffer from shoulder, back or hip pain?

Are you happy with your body composition ?

These type of questions are relevant to all people, even those that train regularly at the gym and in particular those with desk jobs and whom work at home.

There are many ways to improve your posture. It starts with accepting and understanding that we are humans of habits and that consistent daily action will achieve an outcome.

Positive outcomes will happen with awareness & consistent daily action towards improving yourself (gym, movement routine, yoga & good nutrition)

Negative outcome will happen with ignorance & consistent daily action towards doing the same thing (sitting for long periods time with rounded shoulders and aches and pains and snacking on jammy dodgers).

This is your daily reminder to sit up straight, take regular short breaks with movement and eat well.

What greater gift can you give than setting the example for a healthy life.

🏋🏻‍♂️ WHAT WE DO 🏋🏻‍♂️

People First. Fitness Follows.

A bunch of people just like you, striving for a healthier, happier and fitter life.

A bunch of people focused on longevity and sustainability with their healthy living for the rest of their life.

You’ll fit right in.

You’ll wish you started sooner.

STRENGTH TRAINING
Whether you use Barbells, dumbbells, Kettlebells or resistance bands this should form part of a balanced training program.
The best exercise will always depend on you, but everyone needs to move some load through the essential movement patterns – squat, hinge, push, pull, lunge and core.

Here are 5 things that we know for sure about strength training;

1. It’s great for bone health and prevents osteoporosis
2. It improves immune function
3. Its functional i.e. it supports activity outside of the gym
4. It aids weight loss and muscle gain
5. Everyone should do it in some form

Want to learn how to get strong and move well?
Get in touch

All that we are is the result of what we have thought


Buddha

Have you heard of ‘habit stacking’?

Building better habits isn’t easy.
We say we’ll get to bed earlier or start hitting the gym a certain number of times a week, … and somehow the days roll on just as they did before without action.
If this sounds familiar, you might want to try habit stacking.

It’s a method that takes some of the high level motivation needed to create new habits out by ‘stacking’ them onto daily activities you already do.

You might be trying to introduce a new habit such as - get to the gym, prepare nutritious food, walk, read more etc.
Whatever the new habit is, try ‘stacking’ it with another habit you already have.

If you enjoy watching Netflix or a TV series in the evening but don’t have time to chop veggies in the morning, chop and prepare them while you’re watching that show.

If you’re trying to get more mobile but work at a desk everyday, have a handful of stretches you can do at your desk throughout the day.

If you’re trying to get to the gym after work but go home before and then struggle to get out the house again, go to the gym on the way back from work on the way home.

What habit are you trying to implement?
Ask yourself.
What can you ‘stack’ it with?

Get in touch for a chat with a Coach on messenger.

Life isn’t about waiting for the storm to pass. It’s about learning to dance in the rain - Vivian Greene

That perfect time never comes so stop waiting for Someday.

Get started today

Too good not to share

“Set STANDARDS not GOALS”

LOVE this from on the this week!

You are the people you surround yourself with.

The people you spend your time with influence who you are and eventually become.

The people you spend time with can elevate you as well as bring you down.

At Base we have the best support network you can imagine, the

Base is a

A weekend of wins for the

Pav Johal featuring on the Health Oddity Podcast

Maddox won the County Cross Country Champs

Fífa moved house 🏡 closer to Base helped and welcomed by her Base Tribe

Alyse Graham got her first pull up

Rebecca Edwards and Tams Mc qualified for Hyrox World Championships 2024

What a start to 2024!
Join Base Gym , it’ll change your life

Massive congratulations to Maddox

Winning BERKSHIRE Schools Cross Country Championships 🏆

With months of training at Reading Athletics Club, alongside Strength and Conditioning training with us at BASE GYM, Maddox is beginning to make his mark in endurance running.

Join us in congratulating his achievements this weekend.

His next focus is Nationals in March 🤞

Reading Athletic Club

They only went and did it
Next stop World Champs
Rebecca Edwards & Tams Mc

HYROX Maastricht

Massive GOOD LUCK to Tams & Rebecca competing tomorrow at HYROX in Maastrict 🇳🇱 Looking to secure a place in the World Championships in May!