Extreme Sports Performance | Behaviour Change
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Behaviour Change

Thoughts of the week

“Behaviour change”


How many times have you; wished you could have done something differently? Wish you had made an alternative choice? Wish you had said something else? Wish you hadn’t put that thing off? It’s something most people experience regularly in their life.

Have you ever thought way? Ever tried to change a behaviour? Where do you start? What do you do? 

A recent study “The behaviour change wheel: A new method for characterising and designing behaviour change interventions” looked at improving the design and implementation of evidence-based practice and how it depends on successful behaviour change interventions.

Behaviour change interventions were evaluated according to three criteria: comprehensiveness, coherence, and a clear link to an overarching model of behaviour and a new framework was developed to meet these.

In total nineteen frameworks were identified covering nine intervention functions and seven policy categories that could enable those interventions. At the centre of a proposed new framework was a ‘behaviour system’ involving three essential conditions: capability, opportunity, and motivation. This formed the hub of a ‘behaviour change wheel’ around which are positioned the nine intervention functions aimed at addressing deficits in one or more of these conditions; around this are placed seven categories of policy that could enable those interventions to occur.


(Photo Reference)

The study concluded by saying interventions and policies to change behaviour can be usefully characterised by means of a behaviour change wheel comprising: a ‘behaviour system’ at the hub, encircled by intervention functions and then by policy categories. More research is needed to look in the the effectiveness of these interventions.

So next time you’re trying to break a habit, adopt a routine, give something up or just simply make yourself better in a particular area then consider the above to help assist in behaviour change…

Exercise of the week

Dynamic | Strength | Olympic Lift | Clean | Hang | Split Stance Finish | Weighted Bar

Find out more about this program here

Recipe of the week

Grilled chicken w. mixed salad & portobello mushroom


  • Rinse the Portobello mushroom with cold water then trim the stem. Roughly chop the mushroom stem & stem then fry with diced red onion for 2 mins in a splash of olive oil. Add salt, pepper & spinach until it wilts, then allow to rest. In a separate bowl, stir together quark with mixed herbs. Spoon the mixture into the mushroom caps then sprinkle with breadcrumbs. Put on baking tray then cook in oven for approx. 20 mins at a medium-high temperature, until soft.
  • Lightly cover chicken breast with olive oil then sprinkle with seasoning of choice (we used garlic & paprika). Put on baking tray then cook in over for approx. 15 mins at a medium-high temperature, until tender.
  • For the salad combine cherry tomatoes, cucumber, radish, carrot and mixed greens. 
  • For the dressing mix together olive oil, white wine vinegar, wholegrain mustard plus a dash of salt & pepper in a cup then throw over salad.
  • Remove mushrooms & chicken form oven after allowed cooking time.
  • Combine ingredients together & serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Take it up – Wilkinson, Sub Focus

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