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 :)

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

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

Is it really all in Your Head?

It has been said that 80% of everything is psychology! (Tony Robbins) But is this really true? Is most of it really in our heads? Who knows! What I do believe it that without any doubt what we think about and how we think about it makes a massive difference to the results we get in any area of our lives.
When it comes to working out your mindset and how you approach the workout makes an enormous difference to how well you perform and therefore the results you get. Here are 3 examples I’ve experienced of how much a change in mindset can make a huge difference to someone’s performance.
Two of my clients have recently got together and done a couple of 2on1 sessions together. They are both great very switched on and focused people and have trained with me for some time. One in particular is very competitive and the difference in how she trains in these 2on1 sessions is amazing! I can almost double the weights that she lifts and she just attacks it! In her 1on1 sessions in the past she would hold back thinking it was too heavy!
Several years ago I was taking a client through a workout in a nearby park and I’d set up a little obstacle course for her to complete as fast as she could. On the second round I gave her a head start and then chased her. Can you believe how much faster she went! It was amazing!
I was running with a client one morning and she was starting to struggle a bit. She was ready to stop running and start walking. I was working hard to keep her going. I knew she physically could do it. Then around the corner came a lady walking 2 dogs. My client loves dogs and immediately her mood lifted and so did her running. No longer was it a struggle. It looked like she could run all day, as long as there were some dogs up ahead.
What do you think about when you workout? Do you fill your mind with “strong” thoughts that help you do better or do you let thoughts that slow you down, make you want to stop and make you focus on the “hurt” get the better of you? Next time you workout I challenge you to think differently. Even if you are already doing well, aim to taking your thinking to the next level. Here are some ideas that may just help you beat that little voice in your head that might be hindering your performance:
1. Really focus on your technique, even more than you already do. When you think about this you won’t be focusing on the “harness” of the workout.
2. Think about how lucky you are to be doing what you are doing right now. Some people are sick, injured, disabled or worse and just wish they had the ability to workout as you do.
3. Enjoy the burn. Is the puffing and burning really that bad? I think not. It only last a little while. The more it burns the fitter you get! Say this over and over.
4. Use the smile technique. Think about all the good that is coming from the workout you are doing. Every rep you get stronger, fitter, faster, leaner, better!
5. Set yourself goals throughout the workout to hit. For example 10 reps without stopping!
Right now there is nothing you can do about your body. It is what it is. You can’t in this instant change how much muscle you have or how much fat you have. But you can change right now what and how you are thinking and this can have a dramatic effect on how much muscle and fat you have in 1 month, 3 months and 3 years time!
Think fit and I you will become fit!

Do Those Extra Kilos Really Make That Much Difference?

I always like mixing up my training and challenging myself with new and different things. Last week I decided to do strength training session with a weighted vest for the whole session. I didn’t want to know the weight of the vest so I didn’t weight it until the end of the session. The session included chin ups, dips, pistol squats and other very exciting body weight (plus the vest) exercises.
Man it was a killer! At the end of the session I couldn’t wait to take the vest off. When I did, it felt great. I felt so light. I weighed the vest and it came in at 10kg. This was about what I was expecting although I’d hoped it was heavier as this would have given more reason as to why the workout was so challenging!
That extra 10kgs made a massive difference. It pretty much halved the reps I would have been able to do without it! I am so glad I’m not carrying those extra 10kgs around with me all the time!
If you are living in denial, carrying extra kilos yourself and telling yourself that it doesn’t make that much difference then why don’t you try out a weighted vest and see how much difference it does make. If you are keen to improve your running, get faster on that bike, go on a trek or anything else that requires you to move your body then I’m advising you to get your power to weight ratio as high as possible! This means get strong and lean. Becoming one or the other is only doing half the job and you’ll only feel and see half the benefits. It doesn’t matter how strong you are if you are carrying extra body fat then it will slow you down and wear you out!
Think lean athletes. It’s more fun being able to simply unstrap those extra 10kgs at the end of a workout rather than having them follow you around all day!

Why Not?

Why push yourself to be leaner, healthier, fitter, better? Why watch what you eat? Why get out of bed to go for that run? Why enter that obstacle course race?
Why not?
Have you ever worked hard towards a big goal and then achieved it? How did you feel? Pretty awesome I bet! Have you ever slept in when you planned to get up and exercise? How did you feel then? Pretty average I bet? Have you ever eaten something that you knew wasn’t good for you and then felt guilty or silly for eating it?
I think you’ll agree that more often than not when you put in some effort to become better in some way it always feels great in the end. The saying is discipline weighs ounces and regret weighs tonnes! I’d much prefer to go through a bit of puffy, sweating, grunting and some tight muscles now and then rather than the pain of ill health and fatness!
Why not make this year the year that you do that fun run, or that triathlon, or lose those 20kgs you’ve been lugging around, or build that physique you’ve always wanted? Why not join one of our Teams at the Kokoda Grunt obstacle course? Why not take on our 28 Day Challenge? Wouldn’t winning $500 for doing something great for your health and fitness be an awesome achievement to kick off 2013!
Go on write down the pros and cons for doing or not doing it and see how it looks on paper. Then when you see that the pros far outweigh the cons get to work. Do a plan, speak to the people you need to, to get support and encouragement and get to action now!
It’s more fun when you’re fit!