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Apr 24

Tuesday Thoughts: Staying on Track!

Posted by Crossfit Maroochydore

Well we did a Tuesday thoughts rather than a Tech Tuesday this week, having a chat about how to stay on track after a big event. With a few big things having wrapped up in the last few weeks its important that we stay focused and dont fall off the wagon!

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Apr 20

Technique Tuesday: Some advice for kipping pull ups

Posted by Crossfit Maroochydore

Team, today we talk through a question about somethings to look at if you want to get better at kipping pull ups. This is a very brief over view of some tips and things that we look at if someone is trying to improve these movements! Any questions send them through!

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Mar 27

Coach Christians Blog - What are you doing to achieve your fitness goals?

Posted by Crossfit Maroochydore

What are you doing to achieve your fitness goals? While showing up to the gym is a great start, it is only 50% of the challenge. To achieve your goals this may involve staying back and putting the extra work in after classes or you may have to work on the small details outside of the gym. Once you have established what goals you’d like to achieve, you should create a checklist that you can use to check off certain behavioral or training markers to give you the best shot of achieving them. If your goals involve something like weight loss or muscle gain, your checklist should include things like sleep tracking, nutrition tracking and putting your best effort into your training. If your goals are related to a certain movement such as getting a new personal best or getting your first pull up, some extra work has to be done. Doing extra accessory work to build strength in the muscles required for the movement, working on mobility and working on the technique of the movement should all be a part of the checklist to help you lift that heavier weight or do that movement you’ve never been able to do. Your checklist will make you accountable for whether or not you will achieve your goals. If you don’t achieve the goal you wanted you can look back and see if you did those extra little things that would have helped you along the way. Don’t just sit back and hope that your training will be enough.

Coach Christian!

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Mar 27

Coach Helens Blog! - Healthier Eating!

Posted by Crossfit Maroochydore

Healthier Eating

Eating well is a lifestyle. Healthy eating isn’t about eating perfectly, it’s about making more nutritious choices most of the time.

You may think that eliminating certain foods from your diet is the way to shed extra kilograms, however, generally speaking, restrictive diets are not sustainable, and any weight loss on these diets tends to rebound within a few months.

One piece of chocolate cake won’t make you fat or unhealthy. Over-indulgence of said cake could over time though. So sure, perhaps you need to set some boundaries with trigger foods until you’re ready to enjoy them in moderation.

When we get too strict with our rules of what we can and can’t eat, we risk suffering from cravings which usually leads to over-indulgence. Give yourself permission to eat your ‘crave food’ in moderation. This in turn can lead to fewer cravings because you know you can eat all foods anytime you want.

For me personally, falling off, or rather NOT falling off the wagon of good healthy eating has been a real battle. If I ‘cheated’ one day, I would find myself thinking, “Oh well, the whole weeks wrecked now. May as well eat whatever”. Once I changed my attitude towards that piece of chocolate, or glass of wine, and allowed myself ‘guilt free’ indulgence occasionally, my cravings started to change. More often than now, now I’ll crave one of the healthy snacks or shakes that I have been making, rather than the sugar-rich treats I would have normally gone for.

Eating ‘clean’ isn’t hard. It’s not really much more expensive than buying processed foods either. You do need to set some time aside for prep, but meals don’t have to be complicated or fancy.

Someone once told me that the key to ‘clean’ eating was to shop around the outskirts of the supermarket. Don’t bother going down the aisles. Recently I cleaned up my diet (again!) and this motto is pretty spot on. Fruit, Veg, the deli, meats, frozen foods (not the pizzas and pies though!). Occasionally I venture into an aisle for some canned goods, or almond or soy milk.

There are so many resources out there with recipes and tips – you just have to jump online! But remember, what works for someone else might not be the best for you. You won’t know until you start though. Start with small changes – don’t try to overhaul your whole diet on the first day. Change, or make, one habit. Then start on the next. Talk to people about how you’re changing your lifestyle. This makes you accountable and might help to keep you on track.  

But most of all – enjoy the beautiful good, REAL food! Easy doesn’t have to mean plain or boring. Use spices! Don’t be afraid of trying a food you have no idea how to cook. Google knows how to cook everything…usually in many different ways!

Give it a go…Your whole being will thank you for it. Your training, your recovery, your general well-being.

Bon Appetite!

Coach H x

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Mar 22

Australian Junior Outback Strength and Conditioning benchmarks

Posted by Crossfit Maroochydore

We do a fair bit of work with the Australian Junior Outback Gridiron team, Coach Noonan (@coach.noonan) is not only a defnesive positional coach on the team but the head of their strength and conditioning program. The team travels to Mexico in July to compete in the World Cup with athletes scattered all across Australia and working with different coaches, we need standardised testing movements, if you want to have a look at what they are doing the video is below! If you are part of the team also refer to the instructions in the private Facebook group. If you are part of a team and want us to look at your strength and conditioning reach out to Matt mnoonan@fusionperformance.com.au

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Mar 20

Technique Tuesday - Hang Power Cleans Part 2!

Posted by Crossfit Maroochydore

This week we follow on from last week looking at the Hang Power Clean! We take a look at some common mistakes that people make and some quick fixes for those mistakes!

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Mar 13

Technique Tuesday - Hang Power Clean Series Part 1

Posted by Crossfit Maroochydore

This week we take you through an overview of the Hang Power Clean and why we use it. This is the first in a 3 part series going through some key points of the movement and we will also go through some substitutions for this movement as its tough to learn properly and will take most people a while. As Always best thing to do is to get a coach to work with you individually!


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Mar 08

SCHF Blog - Why you need to keep playing sport as you get older!

Posted by Crossfit Maroochydore

Coach Noonan wrote an article for Sunshine Coast Health and Fitness check it out!


Fusion Sport and Performance: The Importance of Continuing To Play Sport

When was the last time you played sport?

When we are young we want to give everything a go, but as we move into the ‘real world’ most of us stop playing sport. We justify it to ourselves saying “I’m too old”, “I don’t have enough time” or “I don’t want to get hurt”. Yes, some of these are all legitimate concerns. As we get older and our priorities shift, the risk vs reward of playing a sport may actually be far to great. However as we get older there are some important elements that the gym wont give you. Here are just a couple of reasons why I think its important for adults to continue to play sport:

 

  • To keep your ability to move through space effectively and freely. I already hear people saying well that’s why I go to the gym! Which is fair BUT in your program how may planes of motion are you moving on? Could you do every movement in your program in a doorway? Do you move laterally and change direction, left to right on a full 360 degree of motion? It is important to utilise reinforcing movements on all planes of motion, after all- life doesn’t only work on a single plane. Doing things regularly that force you to move outside of a sagittal plane is only going to benefit you as you get older.

 

  • To maintain a good reaction time and keep your coordination. Catching a ball for some is a pretty simple task. For others it is far harder but constantly practicing skills where you are reacting to an object/s is important to your continued health and well being. Just the simple act of moving and catching a ball can help keep your hand eye co-ordination sharp and help with reaction time when the stakes are higher when you are doing everyday tasks like driving a car!

 

While Im not saying that we all need to go out a sign up for the same sport we used to play when we were younger (especially one where our risk of injury could impact our livelihood), we all need to maintain our ability to play!  Gym work and moving weights is important to maintain a high quality of life, but it also needs to be used to compliment our ability to play and move outside of the gym a good program and a good coach will be able to show you the best way to do this!

 

Keep working hard and work train with purpose.

Matt Noonan

Fusion Sports and Performance

Web – www.fusionperformance.com.au

Facebook – https://www.facebook.com/fusionsportsandperformance/

Insta – https://www.instagram.com/fusionperformance/

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