Base3

Welcome to the Base3 Podcast with your hosts, Kate and Cameron. In this episode, we dive into the key traits of successful clients in their fitness journeys. Join us as we explore the habits that set them apart and propel them towards their goals. If you need help choosing a gym or getting started on your fitness journey reach out on instagram @base3fitness or send an email to info@base3fitness.com

For those that live a sedentary lifestyle, dedicated a few minutes a day to stretching could be the ultimate anti-aging tool. In this episode of the podcast, Kate and Cameron talk about practical ways to improve your joint and tissue health, how to make progress while injured, and discuss the differences between stretching in a warm-up vs. cool-down If you have any questions or topics you'd like to hear discussed on the Base3 Podcast, send us a message on Instagram @base3fitness or ⁠⁠⁠base3fitness.com

Your favorite podcasting duo is back from Georgia where Kate competed in the final stage of the 2023 CrossFit Open. Now that the season is behind them, Kate and Cameron catch up on what training and nutrition look like now and how they navigate life's constant changes. Expect to learn they're approach for midweek happy hours, vacations, and holiday travel. If you have any questions or topics you'd like to hear discussed on the Base3 Podcast, send us a message on Instagram @base3fitness or ⁠⁠base3fitness.com

For episode 20, Kate and Cameron decided to do something a little different. Expect to hear their thoughts on warming up, hitting 10,000 steps, seasonal Reese's candy, and a whole lot more. If you have any questions or topics you'd like to hear discussed on the Base3 Podcast, send us a message on Instagram @base3fitness or ⁠base3fitness.com

Quarterfinals are done and dusted! Kate and Cameron are back in the studio to discuss the emotional roller coaster of competing in the 2023 CrossFit Games. If you're looking for coaching to help you get the next level, reach out on Instagram @base3fitness or ⁠⁠base3fitness.com⁠.

Kate and Cameron reflect on the Individual CrossFit Quarterfinals tests and how they may influence programming on-deck for Age Group athletes. They weigh in on "new" movements, the unknown and unknowable aspect of the sport, and how training will look different for athletes upon the competition of their competitive seasons. Want help preparing for an upcoming competition of your own or need guidance on how to approach your off-season? Reach out on Instagram @base3fitness or ⁠base3fitness.com.

Clickbait title aside, it's an interesting paradox to think that your goals may actually be what's keeping your from reaching that next milestone. Goals can be "bad" for a number of reasons. Maybe they are too vague, outside of your control, or simply not that important to you. In this week's episode of the Base3 podcast, Kate and Cameron talk about setting better goals and, more importantly, the need for clarity on the processes and habits involved to achieve them. If you're unsure on where to start when it comes to setting your next big, hairy, audacious goal, reach out on Instagram @base3fitness or base3fitness.com

Confronting the obstacles in your path is never easy. In modern society, there is no shortage of distractions to pull you away from the deep work that often should be done to address those issues. In this episode, Cameron opens up about his personal struggles with alcohol. He and Kate discuss how a healthy relationship with drinking can potentially be achieved, but may require an adjustment to individual goals and expectations. For more information on the science behind alcohol and how it impacts the body, check out these podcast episodes from Dr. Andrew Huberman. https://open.spotify.com/episode/2ebY3WNejLNbK47emgjd1E?si=VBhoaoDdQMuMRD7TBz3Aow If you'd like more information on fitness or nutrition coaching, reach out on Instagram @base3fitness or base3fitness.com

Deload Weeks can get a bad rap. It sounds counterproductive to take time away from the gym to continue seeing progress in your training. The fact is, deload weeks are an essential part of just about any training program. On this episode of the Base3 Podcast, Kate and Cameron talk about recognizing when to deload, how to implement reduced volume and intensity into your training, and some pointers to help you not only listen to your body, but also take preemptive action so you can continue hitting PRs and moving the needle forward. If you're looking for more guidance on incorporating a deload week in your training, reach out on Instagram @base3fitness or base3fitness.com.

On this episode, Cameron and Kate uncover the truths and dispel the myths surrounding body composition. You'll hear their personal struggles with body image and how it relates to body composition. They'll discuss where to focus your time when it comes to achieving your desired goals, whether that's through nutrition, exercise or both. And, we'll dive into some common misconceptions and myths about body composition that might be holding you back. If you're looking for more clarity around body composition or hoping to learn what realistic goals to set for yourself, reach out on Instagram @base3fitness or base3fitness.com.

This week, Kate and Cameron share personal examples of dealing with their "inner critics," and how to manage self doubt when it arises. They discuss the fine line that exists between addressing negative thoughts with compassion and creating excuses that keep you from reaching your goals. If you find yourself struggling with comparison in the pursuit of athleticism, body weight or composition, or other areas of daily life, we're here to help! Reach out on Instagram @base3fitness or base3fitness.com.

Each year, Americans spend roughly $30 billion dollars on supplements. On this week's podcast, Cameron and Kate discuss which supplements they feel are actually worth the money and what they're currently incorporating into their daily training and nutrition protocols. If you have any questions regarding supplementation, training, nutrition, or mindset, send us a note on Instagram @base3fitness or base3fitness.com.

After a brief (okay, quite lengthy) hiatus, Kate and Cameron are back to catch up on life, discuss their respective training goals, and how they incorporate mindfulness to mitigate stress. If you are looking to make changes in 2023, this episode is for you as it reminds us that, "Health is simple, it's not easy." Need guidance to help navigate training, nutrition, or mindfulness habits? Reach out on Instagram @base3fitness or base3fitness.com.

It's increasingly difficult to know where to direct your focus and energy when pursuing healthy changes in life. Everyone is an expert and thanks to the internet, the spread of misinformation is at an all-time. Use this podcast to get back to basics. Sleep. Knowing how to eat. A strong "Why". Daily movement. Emotions and behaviors. In the first of 6 episodes, I'll help you lay out a framework to implement these starting tomorrow. Start simply and build on the basics as your confidence grows. Check out a few of my favorite podcasts on these topics if you want to go DEEP!

We know, we know...It's been a minute since we've been able to sit down and deliver a fresh episode of the Base3 podcast. But it will be worth the wait, we promise! Today, Cameron and Kate answer a few listener-provided questions about nutrition! WTF are macros?? How do I get a 6 pack?? Why is it SO hard to stay consistent?? And more! Have any questions you'd like answered on future episodes? Interested in custom programming or nutrition? Reach out on Instagram at @base3fitness or base3fitness.com!

In this episode, We're re-broadcasting a recent episode of the process podcast. It's the first time Ed and I have spoken face to face since I worked in Hong Kong from 2015-2017. In this conversation, I share my journey from athlete to coach and how I struggle navigating between the two. Together, we'll share our stories and thoughts on burnout, overtraining, our current training and competitive goals, Crossfit vs health, struggles as business owners, and what we want to achieve with their training and businesses. You can check out The Process Programming here: Website: www.theprocessprogramming.com Instagram: @theprocessprogramming Here are a few of my favorite episodes of Ed's Podcast: Navigating stressful events: https://podcasts.apple.com/us/podcast/navigating-stressful-events-longevity-and-living/id1502962921?i=1000553931520 Productivity tips and workflow optimization https://podcasts.apple.com/us/podcast/productivity-doing-your-best-work-in-less-time/id1502962921?i=1000550293815 Gratitude https://podcasts.apple.com/us/podcast/catch-ups-w-ed-pad-gratitude/id1502962921?i=1000544791348

From the basic and boring like rest and ice, to flashier options like compression and contrast therapy, Cameron & Kate discuss recovery protocols. What actually works when it comes to recovery? Turns out the answer is more straightforward than most people think. Have any recovery success or failure stories of your own? Interested in custom programming or nutrition? Reach out on Instagram at @base3fitness or base3fitness.com!

[*Spoiler alert*] Fresh off of their win at The Humble Games, Cameron and Kate recap the event, discuss the preparation, mindset, and strategy adjustments that allowed them to capitalize their competitive performance on game day. Big thanks to Grounded Crossfit for putting on a fantastic competition! Grounded CrossFit The Humble Games If you're looking for guidance for an upcoming competition of your own, or are interested in custom programming and nutrition, reach out on Instagram at @base3fitness or base3fitness.com!

After traveling for work and visiting family, Cameron and Kate discuss staying on track when removed from your typical routines. Hear what works for them (and what doesn't!) when it comes to fitness and nutrition on the road. Interested in learning more about custom programming and nutrition? Have an idea for a future episode? Reach out on Instagram at @base3fitness or base3fitness.com.

Cameron and Kate reflect on the CrossFit Age Group Quarterfinals, overcoming injuries and training with pain, as well as their competitive plans for the future. If you have ideas for future episodes or would like more info on custom programming and nutrition coaching, check out @base3fitness on Instagram or base3fitness.com.

Cameron and Kate discuss what it means to be an athlete, their respective athletic backgrounds, and how to shift your mindset and behaviors to embody the traits of an athlete. If you have ideas for future episodes or are interested in learning more about athletic mindset, custom programming, and nutrition coaching, reach out to @base3fitness on Instagram or base3fitness.com.

Kate and Cameron answer listener questions ranging from footwear to the story of how they met. If you like what you're hearing, make sure to leave a 5-star review! For more information on custom programming and nutrition coaching, check out @base3fitness on Instagram.

For episode one, Kate and I sit to reflect on our Open and Quarterfinals.