Is Sleep Affecting Your Weight?

Is Sleep Affecting Your Weight?

Did you know that sleep affects your metabolism AND ability to lose weight?

Sleep allows our bodies to recover from stressors such as work, working out, emotional stress, and so much more. Starting your day without enough recovery encourages a cycle of high-stress levels and bad behaviours, keeping you in a negative frame of mind and possibly even leading to poor food choices.

When you are well-rested, your body is more likely to run properly encouraging weight loss and supporting your metabolism. Take a moment to think of all the times you are getting less than 6+ hours of sleep-is it occurring regularly? If so, you could be hindering your progress by not getting enough sleep.

Here are some tips to help improve your sleep:

  • Try having some casein or yoghurt before bed
  • Turn the TV and all other electronic devices off 30 minutes before bed (read a book instead)
  • STOP drinking water an hour before bed
  • Keep your routine SEVEN days a week
  • Avoid eating within 2 hours of your bedtime
  • Try drinking some hot tea

Avoid these things before bed:

  • Sugar
  • Caffeine
  • Chocolate
  • Alcohol

Regardless of your schedule, these tips can be very beneficial, but for you night workers, here are some additional tips:

  • Don’t postpone sleep; you will become more awake the longer you stay up
  • Set aside 7-9-hour blocks for sleep–it may take you longer to wind down so you may need more time.
  • Make sure your thermostat is set to cool; we rest better in cool environments
  • Use blackout curtains to keep your room dark.
  • Try to keep a regular work and sleep schedule, consistency is key. Avoid rotation shifts and break up the number of nights you work in a row.
  • Share your sleep schedule with others to minimize the number of calls and messages being sent during your sleep time.

Use the tips above! Especially #7, avoiding sugar and caffeine while at work can aid in falling asleep faster and resting better.

Coach Paul

Ways to Shrink the Size of your But!

Ways to Shrink the Size of your But!

If you want to reach your goals, you must shrink the size of your but.

It’s time to review those long term goals that you set at the beginning of 2019. How is that long term goal for the end of 2019 looking? Are you feeling like this goal is attainable, or are you losing motivation? Let’s look at this a little deeper.

If you had a weight loss goal for 2019, and you are about halfway there in accomplishing this goal, what kinds of thoughts are starting to sneak in that are delaying your goal attainment?

Often with a health and fitness goal, after some progress, our minds start playing tricks on us, telling us its OK to start adding in more desserts, not logging our foods, not meal prepping, or skipping a workout. We may also find that we are using the word BUT more, and making excuses for these behaviours that we know delay our goal attainment. Let’s look at some examples…

I’ve had some great progress this year, losing 10kg, BUT I really hate logging my food
I’ve gained some consistency with eating more real food, BUT I really hate spending time in the kitchen.

After having some success with meeting our long term goals, gaining consistency with healthy habits, this is the time to really strengthen our mindset. This is an important time to challenge our thoughts in order to achieve your long term goals. Look at your dialogue and challenge yourself to come up with alternative thoughts if you notice that you are starting to use the word BUT to make excuses for behaviours that could derail you.

Remind yourself of WHY you are working hard to achieve your goals and reframe those statements to shrink the size of your BUT. Here are some alternatives to the statements above:

I know that food logging will help me stay accountable to eating the right foods and in the right portions.
My work week is busy, and I know that meal prep helps me make better choices during these busy times of the week. It’s worth the small investment once a week to have a healthier week ahead.
To improve your chances of achieving your long term goals, you must shrink the size of your BUT.

Gowri – Nutrition Coach

The One Thing You Need To Know About That Best Diet!

The One Thing You Need To Know About That Best Diet!

I’m pretty sure that if you’re over the age of 25 you’ve most likely tried at least 1 fad diet. Over the age of 30 and you’ve probably tried 2. Over the age of 35-40 and that number probably doubles or triples.

The longer you’ve been around the more fads you’ve seen come through the nutrition marketplace. In addition, as we rotate around the sun more and more times in our life (aka “get older” – rotate just sounds better) we experience the lovely changes that come with age like slowed metabolism, postpartum bodies, hormone changes, job stress – the list goes on.

This makes for a messy situation. Desperate to see change. Overwhelmed by choice. Frozen with overwhelm.

Type in the words “best diet” in Google and you’ll get 890 million hits.

Where would one even start with something like that??

At CrossFit Hutt Valley Nutrition, we believe that something as fundamental as Nutrition shouldn’t be complicated. Food is fuel at it’s purest definition and it can either help us or harm us.

We also believe that changes to your body (both outer and inner) are best done at a rate that is sustainable and realistic.

Quick fix fad diets and supplements are short term (and often drastic) solutions that provide instant (and only potential) results. 80% of people who lose weight in this manner WILL gain the weight back – often plus some.

So, how do we create permanent change?

With a Nutrition Coach, you’ve got a pretty good chance.

1.) We make S.M.A.R.T. goals together:

Time Sensitive

2.) We keep it simple and build off SMALL changes one at a time to gradually reach BIG success.

3.) We together decide on realistic and actionable steps that fit your lifestyle, preferences and desires.

4.) We track results closely. We recommend regular progress pictures each week to indicate the success we’re experiencing. Spending too much time on the scale can be a very negative feedback loop.

Let’s get the ball rolling today. Book your appt with us and we can come up with a game plan. Best part? Your first session with us is FREE!

Book a FREE Consult

Yours in Health & Fitness,

-Coach Gowri
CrossFit Level 1
Healthy Steps Nutrition Certified

The One Reason

The One Reason

We get asked a lot, ‘how do you do what you do’?! How do you compete with the Big Boys?!

For small, independently owned, local businesses, there’s always one or more large competitor. You know the scenario, for every great little coffee shop, there’s Starbucks, just as for every special, family-owned restaurant, there’s McDonald’s.

It’s exactly the same in the fitness industry. For every CrossFit Hutt Valley, there’s the big chain gym with enormous budgets and huge membership bases, but with a business model designed to disadvantage the majority of members.

So, how do we compete?

Much like your favourite local cafe or restaurant, we focus on what we’re good at.


Expertise + Experience = Coaching

We don’t blind you with long term contracts, cheap deals or a lack of accessible equipment.

We don’t sell open gym, access without guidance or allow external programming.

We could, hypothetically, sell 30 open gym memberships at $100 a month and make an extra $3000 a month for doing nothing but providing open gym access. Conventional fitness industry thinking would say this is a win.

Our belief system says otherwise.


We Don’t Sell Access

We provide coaching and our Infinite Game belief system towards fitness and nutrition. We provide a complete experience.

We see it all too often, a new member starts getting a little better at CrossFit. 1-2 years in, they start hitting their straps and thinking turns to, what’s Rich/Ben or Matt doing?.

They see online programs like comp training and assume that if they train like the Games athletes, they will become better. This approach may work for 1% of athletes but….

You can see where this is heading!

If you can’t move well, if you don’t have a base of strength, stability, flexibility and mobility, no program can save you.

We focus on the basics until it makes sense to add volume. We see far too many athletes and Coaches believing in high volume training as the Holy Grail, when for the vast majority, a structured, well planned, long term focus is what’s required.

The saying goes “More is not better, better is better!”


It Kills Culture From Within

The underlying effect of open access/no guidance gym and letting athletes do whatever they want is a killer of culture.

It creates entitlement, cliques, and has members within silos thinking they need the special sauce.

We don’t make concessions for the 1%. We focus on the overall wellbeing and needs of the 99%.

We don’t allow others to do their own programming. We take pride in being experts and we provide such expertise through our programming, coaching, community and culture all in one package that our members love.

We treat our culture with respect and protect it accordingly.

As one of our personal training clients, Rose, so accurately put it, “I’m here for the care and the coaching”!

Coach Paul, Owner and Head Coach @ The Friendly Gym – CrossFit Hutt Valley.

I’ll have a coffee to go…

I’ll have a coffee to go…

[vc_row][vc_column][vc_column_text]I love Seashore Cabaret

I love that they’ve taken over a site that hasn’t been successful for a long, long time, poured some money and most of all, love, into the mix, and now it’s one of my go to’s whenever I fancy a nice feed and a coffee.

I love that every time I go there, their staff are fun and attentive, prepared to engage in a little chat and don’t leave you hanging for too long even when it’s busy.

We’ve had two of our most recent gym social events there, and we’ll no doubt have more there in the future.

The only downside is, pretty much everyone else who’s been, knows it’s great too!

What I love most, is that they provide a relatively simple menu, of both drinks and coffee, very very well, and appear intent on doing so for the foreseeable.

Now, you’re probably thinking, what the heck does this have to do with health and fitness?!

Well, here’s the skinny.

Just like the team at Seashore, we aim to provide our brand of the same consistent service to our clients well into the future as well.

How we do that is by using our Infinite Game framework (For more on the Infinite game).

You see, for us, fitness isn’t like the gram.

You’re not going to achieve your goals in the next :59 seconds.

You’re going to be most successful achieving your goals over the next 30, 40, 50 or even 60 years.

That’s what our Infinite Game framework is all about.

It isn’t about winning or losing, like a game of footy. It isn’t about smashing yourself stupid in a workout, then not being able to play with the kids, or walk to the car the next morning.

No, it’s about keeping the game going for as long as possible.

Just like when you were a kid, playing backyard footy, or beach cricket. No-one wanted the game to end. We all wanted those fun times to go well past sundown, or well after mum called us for tea.

Adulthood can take those pleasures away from us, but only if you want it too.

But fear not, there’s a little Peter Pan inside all of us, and we can help you get them back!

Have a chat with us about our Infinite approach to your health and fitness goals, and see how you can be more successful than Instagram![/vc_column_text][/vc_column][/vc_row]

Why 80% is the magic number

Why 80% is the magic number

I love social media.

I could spend hours scrolling through the void (check out this post if the void is foreign to you), seeing monkeys as personal trainers, people making death-defying jumps or climbs on crazy platforms all the way through to cute pictures of German Shepherds (I’m a little biased here!).

What I truly dislike about social media though, are the ‘too good to be true posts’, the ‘essential supplements, lose all the weight in 10 seconds flat, get a body like mine in 30 days’ posts.

The, suck you in with clever marketing and aspirational imagery posts, that people believe, and spend a ton of cash, and emotional energy on.

The brutal truth is, there is no easy fix when it comes to nutrition.

Other than sewing your mouth shut (which I’m sure some of our clients wish I’d do every now and then!), the simplistic way to lose weight is………..drum roll please…….patience and consistency.

The two most essential supplements we can prescribe you to take.

Not L-carnitine, not bulletproof coffee, not three doses a day of meal replacement shakes, and definitely not Kale!!

No, patience and consistency are the ultimate in supplementation.


Because as a society, we’re not educated to accept and employ these supplements.

We’re now bought up on the premise we can get what we want, when we want it.

Want a new tv, get it on 30 months interest-free today, just fill in this simple form.

Want those new lulu leggings, bang it on after-pay, she’ll be right.

Most nearly everything we want today, we can get immediately, and this skews our thinking when it comes to losing weight.

We get on the gram, watch a :59 video, and bam, we’re going to be sorted in 7 days. We’re going to drop that fat it took us 3 years to put on in a matter of days, because the fitness influencer, or the skinny tea model told us it would happen.

Long term, sustainable weight loss is anything but a quick process.

You may have seen a client story on our FB page telling the story of Deb, and her success at losing nearly half her body weight.

This success was overnight, over 1,825 nights to be exact.

That’s right, Deb has been successful because it took time, and required patience and consistency in spades.

Now, before you retreat to the void again, don’t panic!

The way you’re going to be successful doesn’t have to take 5 years. You’re going to be successful because you’re going to join the 80% club.

The 80% club is made up of people like you, who want to make a change, who want to lose weight, feel happier, and look better naked.

How does the 80% club work?

First – You’re going to take whichever approach you think suits you best, be it macro’s, atkins, paleo, the zone, there are many to choose from.

Second – You’re going to work out your daily or weekly requirements, your meal planning, your portion sizes etc, all the sexy and easy to do stuff.

Third – You’re going to stick to this with 80% accuracy for the week.


Now, a few things to consider:

  • 80% of 7 isn’t 5, so don’t go thinking you can eat healthily Mon-Fri then blow out on the weekend.
  • 80% also doesn’t mean you can smash biscuits, cookies, chippies. It means you can save yourself a sanity treat, like a couple of squares of chocolate, each day without destroying your progress.
  • Following the 80% approach means your progress will be slower than you like. Don’t get depressed, or start comparing yourself to people on the gram!

Remember, Patience and Consistency = Long Term Meaningful Change!