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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 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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Feb 28

March Blog - Coach Shauny! - Accountability is the Key!

Posted by Crossfit Maroochydore

Accountability is Key

The good thing about our environment here is that you are never alone in your training, regardless of the program we have levels of accountability set up in your programs, for people outside of our community accountability can be hard. There is a lot of people who go in to the gym on their own. No one really knows that they are training, or what they are training for. This is can be a recipe for disaster, especially if you lack discipline, and in my experience does not usually end well. All this “knowledge” or “experience” did not just come from observations, however. I have fallen victim to having zero amounts of accountability in the past myself, and it can put a real dampener on training progress, or even lead to a cessation of training altogether.

For those who aren’t too sure, accountability is the act of being accountable. Now it does not seem like much, and some of you may be thinking “I can hold myself accountable for my own training”. Unfortunately, we are wired to let ourselves cheat, cut corners, and get away with anything but murder. Not to say you can not do it all yourself, but why make it harder for yourself? If there is any easier path of less resistance, then laws of nature dictate that things will flow better through that channel. That and it makes sense to go down the simpler, easier path, right?

So, how do you make accountability work for you? There are a number of ways that you can build an accountability network, and I’m going to list a few things off for you here. I’m sure there are plenty of other options you can investigate, but here are just a few to get you started on your way.

  • FIND YOUR ACCOUNTABILITY PARTNER: This is not the simplest task, but it is the first one you are required to do. You can’t just nominate anyone to hold you accountable, you need to talk to someone about being there for you properly. Someone who will hold you accountable, check in on you, but also just someone you can communicate with about how things are going. Which leads me into the next point.
  • REACH OUT TO THEM: An accountability partner is not a detective who is always on your case the whole time. They are also someone to revel in victory with, or to share the burden of defeat. Did you just have a really rough session and you weren’t really feeling it? Let them know and maybe they will offer you some kind words to bolster the spirits. Particularly after a session that didn’t seem great; an accountability partner can remind you of all you have accomplished when you can’t see it yourself and help you get right back in there. On the flip side – did you have the best session ever and smash a PB? Let them know! It is time to celebrate, reward yourself, and there’s no reason your accountability partner can’t join in on the festivity.
  • LAST RESORT… FOR SOME: I consider this a last resort, but some consider it their first. Social media is a platform where you can have hundreds of less engaged accountability partners all at once. They are not really accountability partners, but this is more like a diary where people can see each entry you put in. This is where all those gym selfies and things go to form a sort of journal of all your workouts. Unfortunately, no one will really hold you properly accountable. However, as your progress improves and changes are noted, you may get the odd comment here and there, and that can help you stay the path.

As I said earlier, these are only a few ways you can start being more accountable. If you truly want to get the most out of your training, then you need to have accountability. When it comes to smashing your goals, accountability is key.

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Feb 14

Using mindfulness to improve your fitness and health goals!

Posted by Crossfit Maroochydore

We got Coach Davo to do a blog post for our most recent newsletter this week! Here is the full article!

Anyone wanting to improve their fitness, health, and life in general, need to be aware of how much your mind and internal ‘talk’ play a really big role. This is something I didn’t realise until maybe like… 5 or 6 years into my competitive athletics career, and then even when I knew about it, I wasn’t really training my ‘internal’ body (aka mind), as much as my external body.

It has only really been in the last 2 years that I have tried to concentrate on mindfulness in everyday life and when I train. What I mean by mindfulness: non-judgmental present-moment awareness, using breathing and meditation techniques to help achieve this. How can it help? Improves focus and helps you enjoy your workout (see headspace 4 reasons below too).

There is so much information and research that supports the benefits of meditation and mindfulness for everyday life and for athletic performance (I have listed a few other articles if you’re interested, below), but for me, keeping it really simple and quick is always the best. You don’t need to sit for 20mins meditating daily, if you do, then that’s awesome! But some people find that overwhelming. You can even mediate while surfing or running. It’s about taking that time out to be quiet and let thoughts come and go without judgement.

Coach Davo’s personal tips:

  • Focus on a background noise – eyes can be open – do it 2 mins to start with, then increase to 5 if you can– do this in the morning and for added benefit, write or think 3 things you are grateful for (can literally just be – I’m grateful my bed is soooo comfy)
  • When training, I always try to breathe in a rhythm depending on what exercise I’m doing and focus on my breath, especially before I start my reps, it also helps me to think about the muscle/s I’m about to use. Slowing down breathing when stretching (4-6 secs in and out) is great to finish off your session.
  • Self-talk - MAKE IT POSITIVE, but even if negative thoughts come into your head like ‘I can’t do that weight or that run, just notice them and be like ‘that’s just a thought I’m having’. This is me in my head when I’m working out ‘girl you got this, F#@* yeah smashed that one Davo, awesome you can do this, you’ve done it before….. hahahaha  etc  etc…. and when I’m sprinting – I always either count, 1,2,1,2,1,2 or if going a bit of a slower pace, 1,2,3,4,1,2,3,4 etc, I also swap between counting and ‘glutes, arms, glutes, arms’ as those are the two things I know I need to focus on when sprinting for my technique and to be efficient.
  • Other ways to meditate/be present – running, surfing, yoga (use youtube for yoga),
  • guided meditations and positive affirmations (on youtube or audio books) are my go to Every. Single. Day. I usually listen to positive affirmations as I fall asleep (that’s why I think I’m so awesome in the mornings.. hahaha well that, and coffee = hyper davo)
  • I have learned all that I have through so so so so many people/information/podcasts etc on the net. And people I have come across in daily life who have given me tips.

2 of many of my podcast favs:

  • The Model Health Show with Shawn Stevenson – all about health, fitness, nutrition and mindset.
  • Oprah’s Super Soul Conversations - ‘You get burpees! You get burpees! You get burpees!’…………………………. (kidding she never talks about burpees, but after I listen I might just need to yell this at my classes just cos’) Oprah interviews thought-leaders, best-selling authors, spiritual luminaries, as well as health and wellness experts.

Headspace’s 4 reasons every athlete should meditate (PS – YOU ARE ALL ATHLETES)

1. Stress Reduction 2. Improved Sleep Patterns and Speeding Recovery Time 3. Enhanced Endurance 4. Improved Sense of Identity, Self, and the Body

https://www.headspace.com/blog/2016/02/02/4-reasons-every-athlete-should-meditate/

http://dailyburn.com/life/fitness/mindfulness-techniques-athletes/

https://sportsandthemind.com/mindfulness-exercises/

http://believeperform.com/performance/mindfulness-improving-sports-performance-reducing-sport-anxiety/

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Dec 24

Coach Noonans Latest Blog Post for Sunny Coast Health and Fitness - Why numbers dont matter for athletes!

Posted by Crossfit Maroochydore


Here is some of what Coach Noonan Covered off in the article!

The weight on the bar, coaches and athletes alike seemed to get complete wrapped around the axel about HOW MUCH weight they or their athletes can lift when it may not even matter. Let me first start by saying recording weights and tracking what you are lifting is an extremely important practice when it comes to long term training success, however depending on your goal, especially if you are training for a field sport the total weight on the bar matters far less than HOW you lift it.

Now if you are a strength sport athlete, a powerlifter or Olympic weightlifter then there is absolutely no doubt that the weight on the bar matters because that is the sport lift as much weight as possible over 3 or 2 lifts. However if you are say a football player then once you step on the field your 1RM Back Squat has absolutely zero impact on what happens over the course of the game.

What does have an impact? Your ability to recruit the skills learnt in your sports specific training quickly and your ability to quickly and efficiently move through space quickly while maintaining good posture and position. Sports Specific training doesn’t happen in the gym that happens on the field/court/track using the tools you use to play your sport catching a football/using a Tennis racket etc, so how much you lift has no impact on your ability to do this. Your training program or gym work should be helping with the second part of this, you should be doing things that challenge good posture and position and reinforce your ability to maintain it, while doing movements/exercises that will help your ability to move through space.

There is a saying we use quiet a lot when talking to athletes “don’t sacrifice posture and position for added intensity”. This saying comes from the team at Power Athlete HQ and one we recite regularly within the gym.  Intensity comes in many different forms when training, range of motion, speed and obviously weight, so if you are doing a set of 5 deadlifts with shitty form just to post to Instagram that you pulled a certain amount of weigh, is that enhancing your ability to maintain good posture and position? No its not, the weight on your set of 5  deadlifts doesn’t matter if you’ve just been put on your ass during a football game and are left on the ground wondering which way that Mack truck went. Not to mention the injury risk you have imposed on yourself doing something that has NO bearing on your on field performance, nothing sucks more than missing weeks and weeks of your season due to something that could have been avoided.

Having a plan from a coach that is getting you to do movements like Squats, Lunges, Step Ups, Deadlifts ect. While maintaining good posture and position with the intention of moving the weight FAST (After all Speed is King) and focusing more on the quality and speed of the movement rather than the weight on the bar will have a lot more carry over than just trying to post big number to impress someone on your IG account.

Get a plan and train with purpose.

Matt Noonan


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Oct 29

Thursday Thoughts - Attention to detail!

Posted by Crossfit Maroochydore

We have 2 Vlogs that we will be putting up each week!

Technique Tuesday and Thursday Thoughts!

This is the First Thursday thoughts Vlog, send us an email or comment with any questions!

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