When you experience inconsistent results with your health and fitness goals it can be extremely frustrating. You worked out, you followed the meal plan, (well for a bit anyway) why aren’t you getting the results you want? If you look at people who have achieved what you’re trying to achieve, they all likely have one thing in common. They have excellent habits. Habits are the small decisions you make and actions you perform every day. According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. Your life today is essentially the sum of you ..read more

Grittiness What is it, why do you need it and how do you become GRITTY?   If you’re reading this there is likely a little bit inside of you that thinks you could do better. That you could have maybe persevered a little bit more last time you tried and failed to achieve a goal. Maybe it was a diet, maybe it was some sort of skill development, whatever it was, the going got tough and you decided that now wasn’t the right time for you to achieve your goal. There was likely a bit of negative self-talk, a little bit of self-shame, and a lot of disappointment. What you likely didn’t do is s ..read more

Why you aren’t achieving your goals And how to easily fix it Chances are you have set goals before, chances are you have also set them and then pretty much forgotten about them too. Often when we set a goal we do it when we are in a phase of motivation, we experience some sort of pain, maybe we catch a glimpse of ourselves in the mirror and we aren’t happy with what we see, or maybe we feel like we aren’t progressing in the gym, and we feel stale or stagnant.  We sit down and we think about what we want:  You might come up with something like “My goal is to lose 10kg or my goal is t ..read more

Returning to Exercise after having Covid or Isolating  (Without f*#cking yourself up!)   For many of you, this might have been the first time you have had 10 days away from exercise for a while, for others you may have had a very disrupted 6 mths to 2 years with lots of interruptions to your training.     Whatever your situation the following will be applicable to you. Athletes / Anyone returning to exercise after a break is at the highest risk of either putting themselves into a world of hurt (massive DOMS) or worse injuring themselves. Obviously, you will need to ..read more

We have been doing CrossFit for nearly 10 years now. We love it, we know that Crossfit and High Intensity Functional Training can help people get to the fittest they have ever been in their entire lives. People become stronger and more powerful than ever, they can move a fridge or dryer by themselves. They develop flexibility, no longer have trouble touching their toes. They build endurance and stamina and can go for a 5km run with friends with no preparation, or jump in the local 10km Fun run. Their coordination, ballance and accuracy improve allowing them to learn new skills and spots late ..read more

“Am I training enough?” A question all of us coaches get asked very often. There are 24 Hours in a day. You need 8 hours sleep, 8 hours at work, and let’s say an hour in traffic… that leaves 7 hours which you could be spending at the gym. (in case you can’t tell, I’m being sarcastic). If you have found yourself asking this question, the first step is determining where the question is coming from, and why you’re asking it? Did you look in the mirror after looking at an Instagram post of someone half your age and compare yourself to them? Then wonder why you dont look like them? Did you just fi ..read more

“You may not be there yet, but you’re closer than yesterday.” – Unknown. Today lets talk about moving along the continuum. I’m sure you have tried to make changes to your life before, then fallen off the wagon and ended up back where you started. You’re not the first person to do this, people try to transform their lives everyday… and fail because they try to change too much, too quickly. A lot of us think that when we are trying to make a change to our bodies that “cold turkey” or “all or nothing” mindsets are the way to go; but I can tell you from over 14 years in the fitness industry, this ..read more