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 :)

Tuning In

It made complete sense as soon as I read it and left me wondering why hadn’t I thought of it sooner!

No fluff, just simple common sense.

I was reading a CrossFit article on Facebook and it was an interview with one of Australia’s most respected Coaches, Matt Swift.

And there was one little golden nugget in the last question directed at him: “Matt, what would you recommend to people when they are checking out CrossFit for the first time?”

In his usual brevity: “Enjoy being a beginner.”gen

Told you it was so simple!

Kids naturally “do this” with anything new I reckon.

Everything new is fun.

There’s no hangups, expectations or negative self-talk.

Just pure excitement with the opportunity to learn and they have fun – they totally enjoy being a beginner at everything!

The first steps.

The first words.

The first bike ride.

Small wins are celebrated with a smile, and failures are met with hands being dusted off and having another go – straight away.

They aren’t worried about any on-lookers and they actually encourage it!

“Look at me Mum, Look at me Dad!”

How cool is that?!

They are too involved in themselves and in the learning, to worry about what others are thinking.

And that’s where the focus should be – on tuning in, not tuning out.

On how we feel about ourselves with our effort – not the result and on our progress, no matter how small.

On enjoying the process and not rushing towards the outcome.

Is it time to tune in for you?

Jods

The Art of Self Motivation

When you do what you fear most, then you can do anything. – Stephen Richards

We all want to live healthier lives. So what’s stopping you from reaching your fitness goals? Surely those people at the gym who never seem to get off track have some extra chromosome that keeps them going. Right?!

Wrong. A lot of self motivation is less about being in the mood and more about creating sustainable habits that become your default so on those days when you just don’t feel like doing another squat you do. Because you’ve created a framework to support yourself with.

But we all have to start somewhere right? Right! So here are 4 simple steps, from coach Steve Stagg, that can help you start to create those healthy habits.

Here it goes:

Step 1 – Write Down Reasons Why

Really understanding the reasons behind any goal is the best way to develop that ‘must have’ attitude that let’s nothing get in the way of success. I recommend you start by writing down 10 reasons why for each goal that you have. It may seem a little difficult to start with but be honest with yourself and it will begin to flow. The more reasons why you can think of the better so keep adding to the list over time and solidifying your motivation.

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Step 2 – Write Your Goals Daily

Writing your goals down daily is a ritual you must perform to be truly self-motivated. Keep a little notepad and pen next to your bed and your goals will become so ingrained into you that everything you do each day will be a step towards achieving them. Choose whether you write in your notepad first thing in the morning or last thing before going to sleep but make sure you are recording goals that are specific, measurable and have a timeframe.

Step 3 – Use Pictures

Pictures are a great tool for helping to stay motivated. Obviously the picture you use will vary depending on your goal but choose something that creates a fire in your belly to achieve your goal. Pictures can be put on your training diary to fire you up before your workout. You might like to put a picture on the fridge to help you make good food choices or on the bathroom mirror so you look at it every time you are cleaning your teeth.

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Step 4 – Reward Yourself!

Lastly, rewarding yourself for achieving your goals is great positive reinforcement to help you continue on with your goal achieving ways. It doesn’t have to be big but it does have to inspire you to keep getting better. An example of this might be to buy yourself a new pair of jeans or treat yourself to that new restaurant when you achieve your weight loss goal. Or perhaps getting some new running shoes for completing every planned workout for the month. Be strict with yourself here and only reap your reward once the hard work is done.

– Steve Stagg, Brisbane Personal Trainer & Manager

Okay, ball’s in your court. Start small and start today. And if you ever need support, talk to one of our awesome coaches/trainers. Go for it athletes!

Rae “of Sunshine” Kess

CrossFit Zenergy, Windsor

I have to be careful here…

Something happened in a training session with my awesome Trainer Steve the other week and it’s stuck with me ever since.

I’ve been thinking, I need to write about this but how do I do it without hurting his feelings?

Fingers crossed Steve knows my intentions come from a good place and that is, wanting to help you.

I am his loudest and proudest Client, and anyone else that has trained with him would know how WOW he is.

So, here – we – go…….!

I’ll often write and think about how we/you/me can lose focus and why it’s important to be honest with ourselves.

Not to kid ourselves.

Well I’m also a big believer in being honest with those that are close to you – especially your Trainer or your Training Buddy.

They can’t read your mind and sometimes you do need to speak it.

Steve and I have a very strong, open relationship that spans back to a young 19 year old kid rock’n up to an interview.  Fresh-faced, naive and willing to learn, and he has blown me away with his growth personally and professionally over the last 7 years!

I now have the pleasure of working with a very mature, caring, considerate and dedicated Man who is truly passionate about his craft.

And he likes Champagne too, where we’ve shared many a bottles in the past! :)

So back to being honest.

I’m blunt.

If you ask for my opinion then I’ll happily tell you.

If you don’t ask for my opinion, I’ll also happy to tell you as well!

 

Steve copped this honesty in a training session a few weeks ago.

I really, really, really want to share it with you, because I want to urge you to speak up and strengthen your relationship with your Trainer or Training Buddy, so you can always make sure there’s absolute FOCUS from both parties when ever you are working on your goals.

Being nice doesn’t help anyone!

We were half way through a set on Tricep push downs to smash my Mumma Arms and the magic numbers were One Set, 10 reps.

We got to 5-6 reps and it was clear the weight was too light.

10 was in our sights and he used the, “2 more” line and I said, “Sure!” in a very sarcastic tone.

I busted out the extra 2 reps, put the weight down and said… “That was too easy.”

He knew it and I knew it, the weight was not right and in hindsight, what had actually happened was I had done a master job of chit chattering before the set, throwing his focus on getting the weight right.

Steve piped up, “Ok, we’ll do a 2nd set then…”

Hint: I don’t like wasting time or energy and the whole point of only doing ONE set is going to “Failure”, not finishing and knowing you could do more, and then have to do a 2nd set!

And here is where my honesty kicked in…

Get the weight right the first time.”

Not happy, slightly annoyed we exchanged glances and he knew I was serious.

I quickly followed with, “Don’t tell me we are only doing 1, then realise we have to do 2 because the intensity wasn’t nailed!”

Focus.

Honesty.

Of course there’s a responsibility within myself to train hard, but the reality is, I could have done 20-30 reps of the first weight – way – too – light.

Needless to say his focus was spot on when deciding the 2nd set weight and reps, and my little Mumma Arms did get the smashing on the 2nd set.

There’s an art-form of how to distract your Trainer and get them off tack…

“Tell me about your weekend…?”

I’d like some more water.”

I just need to tighten my shoe-laces….”

There’s also an art-form of holding back and not being honest…

Trainer: “How was that set….?”  You: “Good.”  Your Brain: “I thought that was the warm up set, guess I was wrong…”

Trainer: “Did you enjoy that session today?” You: “Yeh, it was good.” Your Brain: “God I wish you would shut up about yourself and be on time next week!”

Trainer: “How is that massage…?” You: “Good” Your Brain: “It’s way too soft with creepy hands….please stop!”

I wasn’t fearful of hurting Steve’s feelings with my honesty as we’ve got a lot of trust and respect for each other.

I was focused on speaking up and getting us BOTH focused again on why we where there.

Results.

Quality.

My Goals.

Don’t ever walk away from a Training Session feeling dissappointed, annoyed or frustrated.

Make sure you are prepared to speak up and be honest, to help YOU and YOUR Trainer/Training Buddy stay focused.

If they can’t handle it, then I suggest that you think about getting someone who can.

It takes 2 to Tango and some one always has to take the lead.

Take the lead yourself next time.

Jods xx

P.S. Thank you to my Trainer Steve for being WOW and allowing me to write so honestly to help others ! :)