The one thing to stop worrying about


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


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?


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.


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.


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

QnA, words and WOW!

Let’s start something a little familiar each week.

Tony and I get lots of questions face to face or on emails at the studio, personally and on Facebook and a lot of the time they are great questions that I know will help other folks as well, so I’ve decided that we’ll share the love each week so that everyone can benefit!

Let’s get started….


Unsure of what exercise to get the best results.

Sheldon Asks:

Jodie, I want to train everyday (in your group sessions) but not sure which class is going to be better for me and will get the best results…. Which class would you recommend?

My Reply:

Sheldon, the class that gives you the best results will always be the class that you work hardest in, and ultimately comes down to what YOU enjoy doing.

Swimming is a great exercise, but I HATE swimming, so it would be pointless of me to factor this into my training plan… I don’t like it, I’ll skimp on the laps, I’ll attack with a hom-hum attitude and therefore walk away not having worked very hard.

Give me a set of boxing gloves and my inner warrior is unleashed and I’ll work my butt off, but that doesn’t mean “boxing is better than swimming!”, it just means I prefer boxing, so should stick with that if I want the best (fastest, efficient) results for me.

So, the same here for you.  If you have a class that you enjoy MORE than do that MORE as you’ll work harder and get better results from working harder, but not because X Class is “better” than Y Class.


Thrilled to see me fail.

Deb Asks:

How do you deal with it when there are people in your life (often important people, like spouses, parents, close friends) who are thrilled to see you fail?

How do you keep your focus when there is so much in your environment holding you back?

Do you have any tips on dealing with that? It really gets me down :(

My Reply:

Hey there gorgeous xx

Thanks so much for touching base and I’m sorry to hear you have same battles at the mo…

NOT COOL…. the one thing I have learned is that as YOU grow (mentally and emotionally), not everyone in your life will keep up.  They’ll see you change/try/give things a go, and if they are feeling guilty about themselves they’ll be happy to see you fail, because it will bring YOU back down to THEIR level, where they are the most comfortable.

I have “let go” of people in my life that had this same effect on me, and No it wasn’t easy.  I really wanted to see them succeed as well AND I wanted THEM to be happy for me as well…which I just presumed they would be.

My Dad would have to be the person that comes to my mind the most.  He means well, but in my “Career” he’s never fully understood/supported my decisions to run a business.  Too risky, not safe etc…. and we have certainly stumbled only to have him say…told you so etc, even though he’s never even tried himself.

I know in a way he wants to protect me…and that’s why he’s not supportive…but here’s what I’ve learned:

– be very specific with WHO you share WHAT with.

I know longer tell him about my goals in business/career/zenergy.  If he asks, I just tell him basic answers… it’s going well and leave it at that.  I don’t share my successes and I don’t share my f*** ups… I keep that part of my life separate.  I turn conversations around very quickly to be about HIM and he’s happy to chew my ear off….

It’s disappointing but you can’t control others, you can only control you xx

There is no easy answer other than, now you have a clear understanding of who really is there to help… xx  Oh, and falling off the wagon IS OK!  Everyone has done it, I’ve done it, and life is a journey of ups and downs….

You just have to learn from the fall, re-assess, change anything big or small and have faith IN YOURSELF that you CAN DO IT! :) xxxxxxxxxx

My quick tips for you….

1. Get new “cheer leaders” for THIS part of your life…know who they are, write them down and let them know you really appreciate their support in your fitness journey….

2. Do NOT share your fitness journey with the folks that are being turds!  (if it’s your partner, then that is a tough one and things will need to change for YOU to change…)

3. New vision board……new “mantras” (things you can say to yourself to keep your own attitude on track…)

Hope this helps babe and please don’t stop reaching for help, asking questions!  This alone is a quality of someone that is in the process of re-inventing themselves…. Good for you and know that I”m defo wearing a cute little pink cheerleading outfit (with my prego belly) shouting GO DEB GO! xxx

Jods x


Fuelling my body correctly.

Jill Asks:

I was just wondering if you were able to recommend a nutritionist?? I’ve always had an interest in this area and try to eat a pretty healthy balanced diet..(the odd treat on the w/end creeps in)

With the training I’m doing I just want to ensure I’m fueling my body correctly. I have started to eat more which I think is necessary but have that underlying concern of putting on weight..sounds stupid..

I have googled online but thought I’d check with you for any recommendations??

My Reply:

Glad you touched base babe, and I’d be happy to help!

It would be good to have a proper chat face to face or on the phone, so I can ask you a few questions first to fully understand the direction you are heading….

To quickly answer generally about what you’ve asked….

1. Protein will be important part of your diet as it will repair damaged tissue post workouts…. quick recommendation here, if you aren’t already get onto a protein supplement after your workouts. (protein shake is the easiest way to get this into your body and working for you….)

You want to maintain your muscle mass and it needs protein!

2. Calories…I’m going to take a real stab in the dark and suggest you’d want to be consuming around 1500 (ish) calories per day. And please know this is a real guess on my part, only based on your body size and the little I know about your current training.

Weight loss range is 1000-1200 and maintenance (and for sports etc), would be rough 1500….

I’d suggest to immediately keep a food diary so we can have a look at what you are currently eating in detail. Keep it for a week, write down…
1. What you are eating in detail (portion etc)
2. When you are eating it
3. Record fluids
4. Record your daily exercise and any “feelings”… eg. Felt really tired after workout and took ages to feel better… or felt great all day today… (energy etc).

I only ever refer out if it’s needed, and in this case and what I know there aren’t any tricky hurdles that we need to factor in… (eg. allergies, history of problems with regulating weight etc.)

Hope this bit of general info helps….

Remember first step – start record food asap and we’ll connect with a proper chat in the next day or so.

Jods x



Hi Jodie, just checking in to see how your going? Hoping the bug has completely gone!

Just want to genuinely thank you Tony and Chris for an amazing 3-4 months of Tough Muddering .

It has and still giving me such amazing results in and out. I don’t do any pt work during my week I just go it alone, so the Saturdays are the days I know my limits are really tested! Also a great time to chat about technique etc.

Please give the boys a hug of gratitude from me and let then know I’ve got plenty left in the tank….love and smiles to you. Utex

Thanks for these words Ute – you made my day!



I was sitting in my Psychologist’s waiting room and flicking through a mag when this jumped out at me…. (silly me forgot to take note of the Author, so apologies Doctor “Unknown” that wrote this WOW)

The article was 5 rules to High Standards (and I managed to capture 3,4,5 with my trusty iphone..)

Rule 3: Life will throw you some curved balls and present you with many obstacles.  If you see them as stepping stones rather than hurdles, you will save a lot of emotional energy and anger.  Remember, that which doesn’t kill you will make you stronger!

Rule 4: The reward for conformity is that everyone will like you but yourself.

Rule 5: Be patient.  Life is a marathon, not a sprint. If you are good at something you will find it, if you keep trying.

 High Standards

That’s it for this week’s Virgin Post on QnA, Words & WOW!

Jods x

P.S. If you have a question, we’d love to help…send it through or comment below!