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! :)

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

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