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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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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

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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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Mar 07

Crossfit Member March - Simone Neal

Posted by Crossfit Maroochydore

Name: Simone Neal 

Age: 27 

How long have you been a member of Crossfit Maroochydore: About 14 months, but I did PT with Matt for a couple of months before becoming a member.  

How many times a week do you train:  4-5 times a week, depending on work.  

Why did you first try Crossfit: 
I wanted to be fitter and stronger and have more confidence in my abilities. I was genuinely concerned that if there was a zombie apocalypse, I would be the first to be taken out. CrossFit seemed like a decent way to increase my chances of survival. 

What’s the highlight/biggest achievement of being a part of CrossFit Maroochydore: 

There have been so many. Honestly I can’t choose one. The fact that I stuck with it is actually a big achievement for me. I’ve had a couple of setbacks and had to take a couple of breaks from training, but I keep coming back.  
Recently I started doing box jumps on a 20 inch box which is a huge accomplishment for me. I was actually smiling through the whole AMRAP when I did that. It was a bit weird. 
I can also do 7 double unders in a row. That may not seem like a bit deal, but I am incredibly uncoordinated and heavy, so I’m celebrating that. I’ll be doing 50 DU’s in a row before you know it. 
I’m really happy with my lifts too. I may not be fast, coordinated or agile, but I’m strong. 100kg deadlift and 80kg back squat. 

Why do you like Crossfit Maroochydore: 

I love CrossFit Maroochydore because of the people. I love that we are all in it together. We encourage each other, we support each other, we talk, we celebrate individual achievements, we laugh when we have bad days, we laugh when we have good days. It’s such a positive environment. I have always felt like I belong at CrossFit Marooochydore, and for someone who isn’t athletically gifted, I think that says a lot. 
I also really love that I just have to show up, have a good attitude and do whatever the coaches tell me to do, and my work is done. 

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Sep 15

Kris's Transformation!

Posted by Crossfit Maroochydore

This by far the best part of what we do, seeing people changing their lives for the better! Consistent effort and making...

Posted by Crossfit Maroochydore on Monday, 14 September 2015

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