Likely, you will have started CrossFit / functional fitness training to make a physical change - most commonly, to be fitter, stronger, healthier.  You were likely motivated by the concept of positive progress, towards a healthier version of yourself, to enhance your capacity to live an active lifestyle, perhaps lose some weight, gain some muscle, or to learn some new skills.  Setting measurable targets & tracking progress is incredibly valuable when you start training with these goals in mind. And some people prefer to always have a goal in mind that they are trying to chase ..read more

We have had a pretty insane couple of years… it seems to have caught up to a lot of us, and with multiple viruses spreading around at the moment including the dreaded spicy cough, it’s fair to say that collective burnout is at an all time high.  How do you know if you are feeling burnt out? Some signs are; More tired than normal Not recovering from training as well Either sleeping too much or struggling to sleep More irritable than normal  Greater generalized anxiety Less tolerant to stress You may be experiencing some of these, or maybe all of them! So what can you ..read more

The weather is getting colder, some of us may be experiencing extra pressure at work as we navigate life after COVID disruptions, or perhaps we have made the most of the borders reopening & gone to visit friends or family overseas! Re-establishing routine & habits can be challenging. We get it.  Firstly – know that it is normal to fall out of routine from time to time (especially with the last couple of years we have had!) It does not make you a failure, and it definitely doesn’t mean that all your hard work prior has gone to waste. If anything, it gives you a fresh start to re ..read more

Dr Anna Brooks, a cellular immunologist who is the leading researcher on "long COVID" in NZ has recently shared some information on how to safely get back into exercise after catching the virus. While we all know that taking things easy when you get back into exercise after being unwell is important, it's particularly important with COVID, even if symptoms are mild to prevent symptoms lingering for months. It is considered "Long COVID" when symptoms persist past four weeks from the initial infection. Some of the most common lingering symptoms are: fatigue, shortness of breath, cough, heada ..read more

On our CrossFit training track we have just started our first cycle for the Wendler Strength Progressions! For those of you who have followed it this week, you will have noticed that the final set is a max effort or max rep set.  You may be wondering… Do you need to reach failure to get stronger? What are the benefits of going to failure?  Why don’t we train to failure every session?  I find failure scary, how do I push myself to that point?  Firstly, max efforts or training to failure are one way to drive strength adaptation - but it isn’t the only way. You can get stron ..read more

Coffee is among the most consumed — and controversial — beverages in the world. While coffee should be treated with care and avoided altogether by those who metabolize it poorly, it also provides health benefits to many people. Read on to find out what they are – and how to drink coffee responsibly. Coffee is the second most popular drink in the world, trailing only water and, debatably, tea. Caffeine, a key component of coffee, is a controversial compound. With 75% of New Zealand adults consuming caffeine daily, it is the world’s most consumed psychoactive drug – and coffee is the delivery me ..read more

  When you first start training, choosing lighter loading is important as you focus more on learning the mechanics of the new movements. Once you learn the mechanics, the next step is to find consistency. Can you perform the movement the same way for multiple reps and sets?  The HiveFit programme assists with this pursuit of mechanics and consistency through lighter loading variations, higher rep sets & easier to learn movement patterns. You can still achieve intensity and adaptation this way, without the heavier loading. Once we have developed confidence & consistency in ou ..read more

With its crowning glory of whipped kūmara and little nuggets of goat’s cheese and juicy lamb filling it’ll fast become a favourite. SERVES: 4-6 INGREDIENTS 7 tablespoons unsalted butter, divided 1 small onion, finely diced 2 carrots, peeled and finely diced 1 celery stalk, finely diced 1 cup cremini mushrooms, diced 1 tablespoon tomato paste 1 cup beef stock 2 tsp Smoked Paprika 2 tsp freshly chopped Rosmary Salt and pepper 1kg Lamb Mince 1/2 cup beef demi glace 1/4 cup chopped parsley 1 cup frozen peas TOPPING 1-kilogram Beauregard orange kūmara, peeled, cut into chunks butter 100 grams soft ..read more

After spending some time getting clear on your WHY, your values and what is important to you, you may identify some areas that you would like to focus specifically on with your training journey. You can use our Propolis Vision & Values ebook to identify this, and then set yourself some goals to start working towards.  So how do we keep ourselves on track and accountable in making sure our habits and actions are aligned with these areas of focus? One way we can do this is by tracking our evolution in this area. Some of us love measuring & testing and thrive on having specific targ ..read more

When it comes to nibbles, it’s always fun to offer something hot. These prawn balls are a particular favourite – with their rich, creamy prawn-studded centres and crunchy exteriors, they’re delicious dipped in the sweet, smoky paprika aioli. INGREDIENTS 300 grams raw prawns, peeled with tails attached 1½ cups whole milk 40 grams butter 1 small onion, finely chopped 1 small garlic clove, crushed 3 tablespoons plain flour ¼ cup finely grated Parmesan 2/3 cup flour 2 eggs, whisked 2 cups panko breadcrumbs 4 cups rice bran oil or other neutral oil with high smoke point SMOKED PAPRIKA AIOLI 2 egg y ..read more