Pull Ups in CrossFit

How to activate your core in a Pull Up

Brisbane Personal Trainer & CrossFit Coach, Tony Hebrard chats to you about core to extremity.  Specifically, how to activate your deep muscles and then move onto larger muscles and he shows you how to do this in a Pull Up.

If you want to learn more about your core then check out 4 Muscles of the Inner Core,

How to set midline stability

How to set your midline stability for CrossFit

Brisbane Personal Trainer & CrossFit Coach, Tony Hebrard chats to you Midline Stability and steps you through exactly how to set it for when you get ready to lift, run or move.

This quick & easy 10 second routine is a great tool to use when you train so that you train safely and lift strong!

If you want to find out more about What is Midline Stability then check out: Midline Stability – What & Why or Midline Stability & the Deadlift

The 3 reasons I hate CrossFit

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Let’s cut straight to the hate.

#1 Hate.

My Mum & Dad, who are 66yrs of ripe old age, do it.  And my Dad has a hand disability which leaves him unable to make a grip with his left hand.

They come religiously 4 times a week and choose the right scaling options for themselves and finish their workouts –  all the bloody time.

I hate it because there’s no excuse for me to skip a workout, saying it’s too hard, too technical or too anything else.

There’s no out.

There’s always a Scaling option which means you can’t hide.

#2 Hate: It’s hard.crossfithard

The very nature of CrossFit is born from high-intensity training which essentially means  – do more work in  less time.

It’s confronting, humbling and just down-right hard work.

You can’t escape it and you already know before you go to a workout it’s going to be hard.

The sort of hard that leaves you fitter, stronger & faster – pity about that. (Note sarcasm)

#3 Hate: It’s never-ending.

Back in the days before I CrossFitted I was pleased with myself to have “mastered” strength training, got my shiny little black-belt in Tae Kwon Do and dabbled in Triathalons along the way as well.

There was an end-game in a short space of time and mastering the skills was always within reach.

But with CrossFit it’s a never-ending game of being a beginner – again and again and again.

You have to swallow your pride, be patient and enjoy the journey, because the destination is a long way away.

Wall Balls, Double Unders, Clean & Jerks, Toe to Bars, Snatches, Squat Snatches, Muscle-Ups, Rope-Climbing… Ummmm should I continue?DSC_0069-v2

Boredom is nowhere in sight and I hate knowing that there’s a plethora of skills to master, and can only be mastered when your basics, your foundations are (mostly) flawless.

It’s a long-game, not a quick-fix.

Patience Jodie, Patience.

Jods x

The one thing to stop worrying about

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I could see she was in the hurt box when I walked past and then heard her quick remark to Tony…. “You know we started early, don’t you?

The woman was training with my beloved – God help her.

And she has done so for years, so she’s not new to Tony, and Tony’s not new to her.

Coming back to Training after a good hurrah over New Years is always hard, but coming back to Training with Tony is harder.

I knew she was stalling him and letting him know loud and clear she was happy to finish the session then and there.

And then Tony responded. “What…. Are you worried that you’ll get too fit?”

Case in point.

In that instant I chuckled.

Don’t you hate it when “they” are right? “They” being your Trainer.

We all do it.

Focus on the hurt.

Wishing it would stop.

Thinking…. I’ve done enough for today… Surely?!

 

had enough

 

 

 

 

 

But you know what? There’s always that little bit more inside.

That extra effort, rep, minute, round or lap around the block.

That extra effort is where real change – real results are.

Getting fitter, faster, leaner and stronger only happens with overload – not comfort zone load.

Don’t let that little voice inside of you tell you any lies.

And next time you are in the hurt box, don’t worry…..

You won’t get too fit – so push on soldier!

Jods x

Is it really all worth it?

I was reminded yesterday of a basic fundamental in the fitness formula of getting results.

I was flat, feeling tired and sore going into the workout and nothing much changed throughout the workout   except more tiredness and soreness.

Workout done, protein recovery done, shower and refreshed and then struggling in front of my computer to  get myself into action.

I was hitting a wall big-time, feeling fatigued mentally and physically.

As I sat at my desk I started to procrastinate – getting up filling my water, going to the bathroom, checking on things that didn’t need checking.

The whole time I was telling myself how tired I was and how flat I felt.

The basic fundamental was – if you train hard then expect to feel tired.

Not uber motivating I know, but it’s the truth.Tired

Getting results takes work – hard work, and hard work will feel hard.

There’s no sugar-coating it or wrapping it up in cotton wool.

I let myself slump into a pity-ball which wasn’t helping me and when I reminded myself that what I was feeling was normal it helped me snap out of it.

There will be times when you’ll question whether it’s worth it…

And I’d recommend that you don’t answer this question when you are feeling tired and flat after a workout.

When you’ve nailed a workout, high from a P.B. (personal best) or sitting smugly in new threads, that’s when you should ask yourself….”Is it worth it?”

A day later and a better mood and less tired body….

Yes.

It’s worth it.

Jods x

Upcoming Events

A bit of an update for you and save the dates…

W.O.D. Comp 29th Nov

images-19Our last W.O.D Comp for all CrossFit Zenergy athletes is being held on Saturday morning 29th Nov from 7am – 8am.

A W.O.D. Comp is just a fun morning of exercise (yes, it can be fun!) with different 3 Events/Workouts for you to compete in.

We’ve decided to have divisions this time round to make sure that everybody joins in, so pop your name down at the Gym next time you are in!

 

Divisions will be:

  • Mens
  • Females
  • Mums
  • Masters (35+)
  • Grandmasters (50+)

Workouts will be released prior to the morning so you can start to get excited about what you’ll be doing!

Christmas Party Fundraiser Fri 5th Dec

Join us on Friday Night the 5th Dec from 6pm – 8pm for some fun, laughs and fundraising.  One of our Members, Maddie Tognini does amazing volunteer work for Open Heart.  This is an organisation that gathers Australian Doctors and Nurses to volunteer their time for heart operations on little ones in less fortunate countries.

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Maddie has travelled twice to Cambodia to be an Emergency Nurse for Open Heart, and we’d love to get behind her and help raise more money for her next trip!

  • Tickets: $10
  • Fun: Games organised by the Trainers….(I hear a ping pong table is being sourced…)
  • RSVP: At the Gym!

***We’ll have beer, wine and a sausage sizzle as well!***

images-18Steve is getting old, oh, I mean wise.

Steve turns the BIG 30 in December and is super excited about the instant wisdom he’ll gain from hitting the 30’s.  Share the celebration with some birthday punches or birthday burpees! And Steve, it was my pleasure :)

Christmas Timetable

We will be open all throughout Christmas, except for the 3 Public Holidays, Thurs 25th Dec, Fri 26th Dec, and Thurs 1st Jan.

We are reducing the Timetable slightly during the day-time class options during the 2 weeks starting from Monday 22nd December.

Check out the Christmas Timetable – Click Here!

That’s it for this week!

Happy Training!

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. 

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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! :)

The Devil is in the Details

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In 4 ½ months time 5 ladies and I will be hitting New Zealand for an amazing 5 Day Trekking Adventure and I can’t wait!

It came about from me wanting another challenge and something to strive for and after a few phone call and emails, the group is now locked in!

The funny thing is since I’ve got the last ladies on board, I’ve started telling more people about it and then I’ve had questions which I have no bloody idea about.

Questions like…

How many kilometers are you trekking?”

“How long are you trekking for each day?”

“16kg doesn’t sound like a lot to carry when it includes food, clothes, cooking equipment….are you sure that’s right?”

I’ve had the same answer for each question.

“I don’t know.”

The people that know me laugh and the people that don’t know me have a puzzled look on their face that says, “Why wouldn’t you know this?!”

Sometimes knowing too much about something is not always a good thing.

Sometimes the more you ask the more you 2nd guess yourself, become unsure and then continue to sit on the fence.NZ_ArthursPass01

It’s not that the detail is unimportant or that I don’t have access to the information, it’s just the detail is not important to me – especially right now.

Knowing WHY I want to do it, is way more important than crossing my i’s and dotting my t’s before I go. (For the detail people, I may have ruffled your feathers here ;))

There’s a syndrome that you can sometimes experience: Analysis Paralysis.

A place where you are frozen and unable to make a decision.

A place that takes you nowhere other than around and around in circles.

You’ll find yourself saying things like, “I’d like too…I want too, but, jeez I’m not too sure now!”

All I know about my adventure is it’s a 5 Day Trek across Arthur’s Pass in the South Island of NZ, and we’ll be sleeping in huts, carrying our own 16kg Packs of clothes, food and cooking equipment – and there will be no showers.

I also know I need to get fitter and the most important thing – I need to listen to the expert here – our Trek Guide.

It’s his job to know everything, know all the details and be across any questions that come his way.

It’s his job to tell me what to do…and it’s my job to do what I’m told!

He’s the expert – I’m not.

Kinda, sort-of, just maybe relates to listening to any expert that you are getting help from.

Kinda like…your Trainer. :)

Learn to use your Experts around you.

Learn to focus on simply following the plan that they give you.

If you need the detail – get down and dirty with your WHY, why you want to do it and why it’s so important to you.

imagesYou’ve heard the saying, “The devil is in the details” and that can work for and against you.

True or not true?

Jods :)

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