What my Mum would say…

This year is going to be a huge year for Zenergy.

Gen & Nella are now 6yrs & 4yrs, so there are no more nappies – just lunch boxes, uniforms and school drop offs and pick ups.

A totally new routine and rhythm.

I’m back at Zenergy full time and so excited about getting more involved, meeting more of you guys and getting back to what I used to do – helping the Team deliver an A grade health and fitness service to you guys!

But it’s also nerve wracking as well.

As the year has settled in with new routines and the reality of my tasks at hand, I realised I’m feeling very rusty with what used to come so naturally.

I used to market, manage, organise, create and have meetings all day – and loved it. I’d learn as as I go, implement very quickly and work from project to project doing my thing.

But the skills I’ve used with my kids over the last 6 years don’t really relate to my role. Yes, I’ve become even more productive, but I have felt so out of depth with the social media explosion and given my shoulder injury has kept me away from my own health and fitness goals, I’ve had thoughts that maybe I’m not up for the job.

“Fiddle sticks Jodie.”

That’s what my Mum would say.

And here’s what I said to myself recently when all of these doubts were streaming through my mind.

“You’ve got this Jodie. You’ll figure it out, just like you always do. You are damn good at what you do and even though your skill set and tool box is out of date, you can easily get it up to speed. You’ve got passion, work ethic and determination which never reaches a use-by date, so don’t be fooled with any thoughts of doubt.”

I was going to start my first day back at work full-time by planning out my week and being clear on what my goals were, where I wanted to take zenergy, what would the marketing plan look like etc and then I realised that was all bullshit and distraction.

I didn’t need a sexy-plan and goodlooking diary to follow. (I’ve got 2 young kids now so really any plans are bullshit comfort factors anyway.)

I needed action.

I needed effort.

I needed to start doing….picking up the phone, making connections and getting the ideas in my head in action straight away.

So that’s what I did.

Sometimes we can get all caught up in the planning, getting ready phase, making things super organised, ready to start – when all we need to do is start.

A bumpy start is way better than a flawless plan.

Get started.

Get going.

Go do something to make your thing happen today.

Jods x

P.S. Here’s Mum, striking a pose post workout – not a Woman to be messed with!

Mum Gym

Burgers & Brilliant Ideas

As soon as she said it, I instantly thought to myself, “That’s a brilliant idea, I’ll do that!”

I was catching up with a friend before Christmas and we were chowing down on some tasty burgers.

Grill’d Burgers – my favourite!

This woman is an inspiration to me and we’ve managed to stay in contact for over a decade on and off and more on recently.

I was sharing my latest (slow) developments on my shoulder recovery and some small wins I had in the last few training sessions.

(For those of you who aren’t up to speed, I’ve been over-coming a chronic shoulder issue which set in after having my last child back in 2014.  Training has been uninspiring and daily tasks like brushing my hair or hanging out the washing can be very painful. A diagnosis of Thoracic Outlet Syndrome was reached a year ago and I’ve been seeking specific treatments ever since.)

Back to Burgers….

I’d just started doing deadlifts again and was sharing that I could now do 15kgs pain-free, but also sharing my frustration at the gap that still existed.  

In my mind the benchmark and measuring stick was my P.B. of 92.5kg.  That was about 8 years ago and seemed like a distant memory.  

So the 15kg I’d just deadlifted seemed dismal in contrast.

She listened, she understood and she reminded me of how far I’d already come.

“Jodes, you know what…. It was only a few months ago that you were telling me you couldn’t even deadlift the 6kg bar without pain – so 15kg is awesome. Great job.”

She went on with….

“You know what I do at home is I’ve got a big calendar up in my room, one of those wall calendars and I write up all my workouts, what I do.  And as the days, weeks and months go on, I can clearly see the little wins I’m making.

Progress can so easily get lost in P.B’s or where you think you should be at, but we forget about the steps that are happening week to week, month to month, that are moving us forward.’

Anyway, that’s what I do at home and it works for me.”

Bingo.

What a brilliant idea.

It’s got nothing to do with what you are going to do, but everything to do with what you’ve actually done.

Hard facts not a wish list.

Micro wins logged every day.

So during my break over Christmas I organised an A1 Wall Poster of a 2017 calendar and got it set up in my bedroom and have been tracking my activity ever since.

It’s only the start of February, but it’s already provided me with invaluable feedback.

I’m winning, ever so slowly, but I’m winning.

It has been the best $25 bucks I’ve spent on my rehab….and here’s the direct link to the calendar I use if you want to get your own happening too.  Click Here – Wall Calendar Printable (There’s no kickbacks to me for sharing the link – just want to make it easy for you to implement!)

And I’ll remind you of what I’m reminding myself of daily…..Patience little grasshopper, patience.

Here’s to a strong 2017 for you (and me!) and celebrating the micro-wins along the way!

Cheers Jods x

P.S. The kids are back at school, I’m back at my desk full-time and am pumped for a huge year of fitness with you guys!

This girl was on fire.

I was onto Point #2 of my chat during the Ladies Night we had at the Gym recently, and wanted to make sure I slowed down so that the point really hit home.

Rewind a few years, and I was sharing the story of beginning my training for a full distance Triathlon after having had my 2nd child, Nella.

2 pregnancies with less than a year a part had certainly taken its toll on my body and I knew that the “getting back” into it stage was going to need a careful approach. Throw into the mix the post-natal depression I had with my first child, meant that my self-esteem was needing love & support, not the self-bashing mentality of go hard or go home!

Winning from day one was crucial for me. We all like to feel like we are winning, right?!

I had about 10 months to train towards a 1.5km swim, 40km bike ride and 10km run and focused heavily on the scientific principle of progressive overload. What this means is to make your workouts harder, heavier or longer bit by bit, so your body continually has to adapt (get fitter and stronger) to deal with the increased stimulus.

So, I sat down and wrote my program for the first 4 weeks.

It was awesome.

It was the best program I had ever written!

It was so damn good that I was ready to get started – right away.

Week one involved 2 runs and I had the exact route mapped out I was going to take.

Let’s go back to the Ladies Night…. and the moment I asked them a question…. “How long do you think I had planned for my first run? How many kilometers do you think I was starting with on Day 1?”

Answers jumped out at me.

“10 kms…”

“2 kms…”

“5 kms…”

I stood there and listened waiting for the room to die down again.

“Ladies, it was less than that – a lot less. For the first 2 weeks my planned runs were 500 meters.”

The room erupted.

“WHAT?! Only 500 meters???”

I could see the look of disbelief on their faces with comments like… ” Why bother?!, and, Is that all?!, ringing through the room.

And then they stopped to think about it and it started to sink in.

The importance of starting small.

The importance of winning from Day 1.

The importance of being kind to yourself.

Fitness is a long term game and enjoying the process early on in your training is one of the keys to long term results.

I went on to share that I then doubled my training in week 3!

This now meant I was now running the big, huge amount of 1 whole kilometer!

WOW – this girl was on fire!

I knew deep down that the momentum I was building would steamroll into discipline. My body was feeling good from moving, my pelvic-floor was coping and my self-esteem was lapping up the wins that I was pinning on the board!

Starting small works.

It really does.

You just have to let go of your ego and let go of any preconceived thoughts on what starting back  means to you. Jodie's iphone 3295

Running 500 meters on that first day didn’t leave me all hot and sweaty.

But, it did leave me with spirits so high, and motivation on the rise with a wanting for more.

And that is where you win my friend.

That moment with yourself when you whisper…. “YES, I can do this!”

Yes. You. Can. :)

Jods x

P.S. If you want help starting your training again, then call me on 3252 7999 or PM on Facebook CrosssFit Zenergy.

 

CrossFit Zenergy Co-owner Jodie Hebrard

When things don’t go to plan….

Jods arrived

 

 

 

 

 

It’s ironic to sit here and read over my last blog post to you.

It was right before I set off for my NZ adventure…

Fear can be such a strong emotion and the more I’ve felt it in my life, the more I’ve grown to respect it.

And the older I get, the more I realise fear will never go away – it will always be there especially when I want to try something new, or do something again, that I couldn’t do the first time.

It’s a real thing.

But you can’t let it stop you – life is way too short.

Feel the fear and do things anyway, I say.”

It’s ironic, because Fear is exactly what I stared in the eyes in New Zealand.

The kind of fear that sets your adrenal glands to overdrive and makes your heart beat so loud that it pounds in your ears and in your chest.

If we haven’t caught up yet on my NZ adventure the short story is, I got a helicopter out of there.

The long story needs a few bottles of wine with you.

It was on the side of a Mountain that was covered in shale and no clear paths downwards that I felt this fear.  Slipping and sliding with my 16kg Backpack throwing my balance off and with rocks being dislodged – it was no longer an adventure for me, but a mission to get down to the bottom alive.

As I felt this fear I fought back tears and took deep breaths looking up to the sky….trying to find something to calm my nerves and give me the inner-strength to hold my shit together.

Losing my nerve on that Mountain was not an option as I knew it would lead me to freeze – where fear takes hold of you and turns into terror.

A girlfriend asked me recently about this fear… “When did it turn from normal fear to more than that?

I guess the real fear set in when I realised I had to get down to the bottom of the slope, but for the life of me, had no idea what steps to take and how to descend safely. Sliding down on my butt with my hiking poles to stop myself was the extent of my skill set.

There were no ropes, there certainly was no path to follow and flashes came to me of slipping and not being able to stop myself – not a pretty or confidence boosting picture to visualise.

Being in the moment, I remember thinking about my girls laughing and smiling and visualizing Tony at the bottom of that Mountain coaching me on (as he has done in the past with any outdoor adventures we’ve undertaken).

The feeling of isolation was heightened and being separated from them with no form of communication was very unsettling.

One woman was below me on the mountain descending and 2 others were right above me and we were all feeling fear in different ways.

My mind was racing with….“Get me out of here!” and with every step and slip we all made it down to the bottom safely.

Reaching solid ground was the best feeling ever and I had instant clarity with the fear I felt.

It was real.

It was something to respect.

And it highlighted the gross lack of my skills that was clearly needed to manage this terrain safely.

I no longer felt comfortable, I no longer felt safe and there was no question in my mind of just sucking it up and pushing on.

It was not a matter of toughening up.

There was real risk involved and I believe that being tough involves knowing when to call it quits.

It was awkward and uncomfortable to face the conversation of leaving and not finishing the adventure, but I knew that NOT speaking up was weak, so I did speak up and had conversations about options, opinions and the next (literal) steps moving forward.

There is one thing I am sure of and re-learned from this.

You have just got to listen to your gut and be brave enough to have those tough conversations.

Nothing worthwhile in life is ever earned from walking on easy-street.

Back yourself and your decisions.

Stand your ground.

Speak up.

Even when it’s uncomfortable to do so.

Jods x 

P.S. Nate is leaving in July for a l-o-n-g holiday without a return date so it’s a sad time as we get ready to say Bon Voyage to him.

To celebrate his awesomeness we are having a WOD Comp where you can train with him 1 last time!

CrossFit Zenergy Pairs WOD COMP!

  • Friday Night 3rd July
  • 2 events with a 5pm start for 6:30pm finish
  • Pairs event…so organise your partner asap!
  • Mixed, Ladies & Mens pairs
  • Age groups will be Opens, 40+ and 50+!
  • Hang around for the part after to celebrate Nate’s farewell!

Pop your Pairs Name on the Register at the Gym!

 

Are you a cherry picker?

 

 

Cherry picking.

The term used to describe the picking and choosing of workouts, based on what you are good at or feel like doing.

You hate lifting heavy, and you know it’s a heavy lifting day.  You tell yourself it is sooooo boring and you don’t feel like you get a lot out of it, so you choose to leave it today.

*cherry picking*.

You are tired, and find out that today’s workout is a 40 min AMRAP (as many rounds as possible) and you decide, it’s best to maybe just rest instead. Forty minutes might be too long for me today, right?

*cherry picking*.

You wake up and it’s raining…and the run you planned with a mate is debated over via text message starting with, “Hey, it’s raining, should we leave it today…?

*cherry picking*

We’ve all been there and that “we” includes me.

But it leaves us missing the whole point of this fitness game.

Little bits done regularly add up over time, to give you strong muscles to chew through fat, a fit heart so you can bound up stairs and vitality to combat stress and have you glide through your day.

discipline

And here’s what cherry picking gets you (from my own personal experience)…

…it gets you de-motivation and the guilt trips – that sucks for sure.

… sore muscles, stiff joints and aches & pains from lack of consistency with your training.

…lazy friends who support your *cherry picking* who help justify your x, y, z reason.

…getting on and off the bloody bandwagon, which is downright exhausting.

I’ve test and measured just showing up vs cherry picking. Showing up has helped me in so many ways that I could not have imagined.

I show up to my training when I tell myself I’m too busy, and it transfers over to the paperwork that I’ve avoided since Nella was born. Filed. Done.

I show up to my training when I’m tired, and it lifts my mood and motivation so that I do more in the workout than what I first expected. Bonus work means more results.

Nice!

I show up to my training in the windy rain and walk for 2 hours with soaking wet clothes, blisters on my toes and end it with the deepest feeling of satisfaction from experiencing the power of discipline. Doing something when it was the last thing I want to do.

Self-esteem boosted. This girl is on fire!

And here’s how you show up.

Stop over-thinking.analysis

Stop over-analysing.

Stop any conversation from starting in your head and just start moving out of bed, to the car, before your brain has any idea of what you are doing. I dare you to show up and see where it takes you.

Jods xx

The simple formula for achieving your goals

bedohave

 

 

 

 

 

I’ve always followed a simple formula whenever I’ve set out to achieve something in my life.

Little or big achievements, the formula doesn’t change.

Be x Do = Have.

If you want something in your life (Have), then you must have the right attitude, skills & beliefs (Be) and roll your sleeves up to do the work (Do!).

Let’s break it down briefly…

BE…Am I being the right person to achieve this goal? Am I being prepared for training, being disciplined and being diligent in knowing what I have to do next and not leaving things to chance.

DO…Am I doing the right type of work for this goal? If you are training for a marathon, make sure you are running! Running smart, doing intervals, with a few steady distances thrown in and all with the “progressive overload” principle applied.

HAVE… Is the result of the Be x Do. Time and time again when I hit a roadblock with my HAVE, something that’s frustrating or holding me back or maybe thrown me off path, I sit down and have a look at this formula.

Things are happening slower than what I’d like… Do I just need to do more work? Or am I skimping on the work and coming up with a whole lot of reasons why it can’t be done, from a lack of belief? Maybe, something pops up and gets in the way, which I wasn’t expecting…..

Do I need to learn a new skill to overcome this? Or maybe I just need to adjust my attitude towards the unexpected?

success

 

 

 

 

 

It’s a formula.

So simple and so powerful.

When you break down your formula and apply it to your goals you’ll be amazed at what you learn about yourself.

It can be totally confronting and enlightening all at the same time.

So be prepared with an open mind and excuses parked outside of it.

Be x Do = Have.

Who’d ever think that algebra would be useful?!

Jods x

3 little words….

words

 

 

 

 

I had the pleasure of catching up with a wonderful woman and her children on New Years Day for a play in the park, and our conversation quickly turned to the new year, resolutions and goals in general.

She shared something with me that left me utterly intrigued and me wanting to leave right then and there, so I could go do it myself.

She shared with me that she doesn’t do the “normal” write down your goals thing, but she sits down and asks of herself; “What 3 words do I want to FEEL MORE of this year?”

Kinda cool if you ask me.

She spent some time on New Years Eve putting pen to paper and came up with her 3 words that are meaningful and motivating – for her.

And that’s the interesting thing, is that Humans (that’s you and me), are motivated by feelings.

We all want to do stuff, see stuff, get stuff, but ultimately all of this “stuff” in our lives just gives us the feelings we desire.

You want to lose weight, not because of the number on the set of scales, but because of the feelings that you attach to that number.

You want to feel better, happier, more alive, content – whatever the word is for you.

Makes sense?

So rather than just focusing on writing down the typical I WANT X, Y, Z this year, I wrote some of my own words down and thought I’d share them with you.

Here we go.

Brave.  I want to feel more brave. Take more risks. I want to feel the fear and do things anyway.

Strength.  I want to feel more of my inner-strength that laughs in the face of doubt and is soul-nurturing, (not face-slapping) when I’m tired.

Rich.  I want to enjoy richer relationships with those close to me, connect with new folks and feel rich with amazing memories of laughter, connection and meaningful conversation.

But.

Here’s the thing.

To create these words will take effort.

Things are not going to just “happen” without structure, a plan and implementation.

But, when you’ve got the feeling clear from the get-go, it will make it a whole lot easier to implement when the honeymoon period of New Years is over.

So, what about you?2015

What do you want to feel more of in this brand new spanking Year?

Jods x

5 Simple Weight Loss Tips

I try hard sometimes to bite my tongue but my brain-to-mouth filter doesn’t always work. :)

weight-loss-pink-sherbert-photography“That is stupid – utterly stupid.” I said shaking my head in disbelief and frustration.

“Why would someone tell her that?!” I continued.

Rewind the conversation and I was chatting with our Trainer, Lyndsay about a new member who just jumped on board and experienced some questionable advice that I clearly disagreed with.

Said Advice, “To lose weight you should eat 900 calories per day.

900 calories is nothing.

900 calories is dangerous.

900 calories is the start of poor brain function, screwing up your metabolic rate and is not sustainable long-term.

The poor woman who did follow this advice experienced extreme lethargy and poor workout performance and of course did not stick to it. She’s now frustrated and confused with “How the hell do I lose this weight?!”

Last week I wrote about listening to the “Experts” around you and now I’m going to challenge that and you.

Just because someone has a Title does not mean they are an Expert!

Listen to the advice you are given and if you are unsure – challenge it, question it and get a 2nd opinion.

Have they done it before?

How did it work for them?

Could there be a better, smarter way?

Who else could I ask about this?

If I’ve had the pleasure of chatting with that woman and was asked for my Advice, this is what I would have said.images-16

  1. Eat small meals of unprocessed foods often (every 3-4hrs).  Unprocessed means out of the ground, not out of a packet.   Your metabolism (the rate at which you burn energy), is like a fire, and a fire that is fed regularly burns long and strong.  A fire that is starved and then dumped on, struggles and can sometimes burnout.   And you need a strong fire to burn through your fat stores efficiently.
  2. Do not cut out fat.  Fat is not your enemy – overeating is.  Unnecessary and unhealthy fats should be eliminated (trans-saturated) but healthy fats should remain. (Think nuts, avocados, eggs and meats.)
  3. WEIGHT TRAIN – lift heavy and I mean heavy.  You should get sore – expect it and recover well with appropriate rest so that your next training session is still performed at a high intensity.
  4. You should feel hungry when you are aiming to “lose weight”.  Learn to deal with it and get excited when your tummy rumbles – it means the plan is working!  (Note – you should feel slight hunger, not dizziness or hunger that affects your normal brain function.)
  5. Keep your treats in! My personal philosophy is not to take away the things that you love as chances are you’ll over-do them when you do eat them which is counter-productive to your goals.   So…keep them in, but reduce them.  Remember food is not “bad” it’s the quantity that is consumed that is questionable. 

Crossfit-weights

That’s it!

5 simple tips that work.

Now get to work and check in with me in 3-4 weeks time.

Jods

P.S. And yes that means YOU as well! :)

Everything in Moderation

This whole weight loss and fitness journey thing that we thrust upon ourselves can be an evil beast – if you let it.

All consuming, self-depriving and even worse… self-shaming.

I see it happen in real life and a lot on Facebook.

“Eating clean.”

Personally, I didn’t know food could be dirty?

“Cheat days.”

The last I knew cheating happened in school – when you wrote formulas on the back of wooden rulers for Advanced Maths. (Sorry Mum & Dad!)

And even worse, “No [insert banned substance] for 30 days”.

Now you and I both know that abstaining often increases the urge to be an all consuming need, which then results in greater excess consumed than what would have been consumed under “normal” life conditions.

Sometimes I feel like grabbing people and shaking them whilst screaming, “It doesn’t have to be this way!  Have you ever heard of balance?!”

But I guess being balanced doesn’t have the same sexy ring to it…and this whole weight loss thing should be more complicated – right? 7e7596ddacf64449e636c0e5833637c0

Not really…

Not. At. All.

Take the pressure of yourself to change everything overnight and just tweak one small thing.

Commit to always having your “treat” (not cheat) food in small doses – whenever you feel like it. I dare you!

Start moving your body in ways that you love and that feel good for you.

If you’ve been stuck in a place where you’ve adopted the feast or famine mindset than why not take a moment to question how exhausting that can be…

Do you really want to keep going down that path?

I think it’s time for you to blaze a new trail, don’t you think?

Always here to help!

Jods x

Discipline

There is one muscle in our body that will get you the best results of all – if you train it properly.

People ask me about spot-reduction, trimming and toning their but, arms and whatever else and even though doing things the right way is important, knowing this about this muscle in our body trumps any squat workout.

It’s the Kings king, or maybe even the Queen’s, queen. :)

And here’s the catch.

You don’t train this muscle when you are at the Gym.

You train it away from the Gym – when you are at home, at work, out partying.

And like any muscle, the more you train it, the stronger it gets and the easier your next workout will be.

And it’s the most important muscle of all.

And that muscle is your mental discipline.

The flexing, pushing and pulling of following through when you couldn’t give a …..

Yep, that muscle.

We are never taught how to work this muscle to make it stronger, so let me share with you 3 of my flexing exercises for this…

1. Write down your goals (daily) and how good you’ll feel when you get there.

You gotta get past the short term pain in your daily chatter, and start to imagine what it will really feel like to achieve your goal. Without some sort of positive to pull you forward, it’s damn hard to beat that negative nelly in your head!

2. Keep an “evidence journal” of all the good things you did do, obstacles you overcame and opportunities that presented themselves.

This one is all about being mindful and grateful to allow more good things to happen to you.

3. START SMALL. Yes I did just yell at you, and there’s a reason for that. Changing your health is a long term game. You gotta to start chipping away, and start flexing your Discipline Muscle with the right amount of weight for you.

Don’t jump in and start lifting 20kg with the new mental commitment you are going to workout EVERYDAY from now on.

That’s starting way too big – and you and I both know that after Week 3 when life starts to get in the way, you’ll let it.

Start with a 5kg new mental commitment and focus on that.

Run 1kms instead of saying 5kms.

Go to the Gym once a week, instead of saying 5.

Cut alcohol back just one night a week instead of going dry overnight.

Do you get my drift?

Start flexing it a little every day and you’ll feel the power of this muscle for the long haul.

Jods x