Category Archives: Fitness Blog

The truth about R.I.C.E.

True story, while playing on the obstacle in Mike’s gym in Spain a member of our crew (Michael AKA the Mink) twisted his ankle during a descent from a rope swing. He instantly cradled his ankle and feared the worst. Now traditionally we were told that the RICE protocol should be followed. The RICE (rest, ice, compression, elevation) method that has been around in sports therapy for a long time however there have been a tremendous amount of studies that show that icing an area post injury actually can make it so that it takes the healing process longer to take place. Ice constricts blood flow, and slows down inflammation response. One of the things we tend to do is often believe that we know better than our own body does. So we somehow end up introducing methods that, while look good on paper, aren’t really ideal for what we are trying to accomplish. In the case of this or any injury, we need inflammation to do its job to help heal the area, we worked on making the area mobile again (the opposite of REST), increasing blood flow to the area, and then the healing process is sped up. So that’s exactly what we did. After the late evening session Michael popped into my room to show me just how much bruising had appeared around his ankle and how good it was feeling after the session. Continue reading

Lessons from Europe’s Best Training Facility

15 Travelled – 15 Conquered

To set the backdrop, nested in the hills of Southern Spain is Mikes gym, a retreat for fitness fanatics that boasts everything from a 4k obstacle course from heaven (or hell),to a fully equipped boxing area, to eating and sleeping quarters. It’s essentially your one stop shop for any physical and mental challenge you could imagine.

I’m a reflective coach /athlete and here are my top 5 lessons from the whole experience.

Lesson 1 – Energy 

Words have energy. Thoughts have energy. Beliefs have energy. Your energy creates your environment. Your environment drive actions and results. Flying monkeys bars are a difficult skill, a skill and challenge we had never taken on before, we all tried, failed, laughed and tried again, some succeed more are not there yet however I’m sure that most of the crew would never have taken on the challenge without being intoxicated by the energy of the crew.

Lesson 2 – Less is better

At Mike’s gym we had no distractions or hard decisions to make. We woke up, walked 5 meters to the gym, had all meals cooked for us, the lads where told when to train and when to relax. Continue reading

OBF The Goodwill Project

Homelessness is a choice but it’s one that’s made by society not the individual.

On a recent trip to Dublin the issue of homelessness in Ireland really struck a nerve with me. I was blown away by the sheer number of men and women sleeping rough on the streets. I approached one man with a cup of tea and some money. He was a good looking young man and when I approached him I simply said “here you are buddy, it a hot cup of tea and some money for food”. He smiled and said “thanks”, picking up on my accent he asked “are you from Limerick or Cork?” When I told him I was from Limerick he quickly started a conversation about time he had spent down in Limerick. Very quickly it became apparent that he was valuing the conversation more than the tea or money. At that moment in time his greatest need was not food or shelter, it was for companionship. He wanted to find a commonality in our lives and make a connection. He had spent all evening on one of the busiest shopping streets in Dublin but yet felt so disconnected and alone. Continue reading

Tap Water Made Clear

The average adult human body is 55-60% water. When you break it down, the brain is made up of about 70% water and the lungs are closer to 90%. It only stands to reason that the water you drink has an enormous impact on the quality of your health.

water_body_main_492Unfortunately good quality drinking water is increasingly difficult to come by in this day and age. We tend to thinking of poor drinking water and associate it with 3rd world countries, however drinking Irish tap water isn’t such a good idea either.

There are still many dangerous contaminants present in our water, even after it has gone through municipal water treatment facilities.

In fact, these water treatment facilities often actually contribute to the problem by adding dangerous chemicals like fluoride and chlorine to water as part of the treatment process. Additionally, much of the water travels through corroded pipes, which may leach toxic heavy metals into the water after it has been treated. Continue reading

OBF GYM Membership

OBF Gym Membership

Constant development and improvement is part of the OBF ethos, and with this in mind we have restructured our membership options to offer more choice to our clients.

Over the past 2 years we have noticed a consistent trend, the people who train with more consistency and frequency, develop and progress faster. Our primary goal is to facilitate that growth. We are continually investing our time and resources in our education in order to provide the best possible service to #teamobf. The primary goal of this restructure is to make it easier for #teamobf to access more time in the gym and make better gains in strength, mobility, skill and work capacity. We acknowledge that some people are happy with the current system, you will not be affected and can remain on the same package, and if you want to push to the next level we can now facilitate that. Download the latest gym schedule.

Your reward will be a result of how much you invest.
Small investments give mediocre returns, bigger investments give bigger returns. Continue reading

The Importance of Primal Play In Your Fitness Routine

If you have been following our social media, you will have noticed that come of our skill based games have been getting some attention of late. In the gym we call this block “primal play”.

Each of our games are based around experiential learning, in which the client acquires knowledge by doing and via reflection on their experience. They are full of movement, imagination and self-directed play. This type of learning is increasing rare in society. Society has become more and more academic, rigorously structuring play time, emphasising assessment, drawing a firm line between “work” and “play” and restricting our physical movement. We need to develop more self-directed learning- moving freely and doing activities that we ourselves choose. Movement allows people to connect concepts to action and learn through trial and error. Continue reading