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.

Why money can’t always buy you love

Why money can’t always buy you love

Last night I attended my first football match at WestPac stadium. I’ve been to many around the world, but never here. It was a great evening, topped off in the dying seconds by the Phoenix snatching victory from the jaws of a draw. A great result!

What made it a really great evening out was the company I was with. A fellow gym owner invited me out for the game, and it was his company that really made the evening buzz. We had some laughs, a few whinges (we are both poms!) and plenty of stuff in between. We shared memories unrelated to our friendship because they deepen our relationship. Trusting another with your cherished memories is a great way to cement a friendship.

You see, as organisms relationships are what we thrive on. We form them regularly, and with almost any kind of entity.

Be it interpersonal, like a friend, partner or spouse, or even a pet.

Be it inanimate, like your phone, car or barbell.

We can even form relationships with characters in a book, tv show or film.

Whilst many of you reading this, like myself, will be more than comfortable spending time alone, we almost always thrive when we’re in the company of those nearest and dearest.

Many of those reading this who are existing clients, will have heard the phrase “intimate, not transactional” in your conversations with us as a business. You can get a transitional relationship almost anywhere. At the dairy, the service station, or at the gym, where the guy behind the counter, busy cruising the gram, grunts as you swipe your card in, and replicates this as you leave.

This is all well and good, but those relationships very rarely last, and your loyalty to that business changes as quickly as the price of their bread or petrol does.

Then there are the intimate relationships we form. With our spouse, family and close friends, maybe our Doctor or other trusted professional relationships.

This is where we thrive.

We don’t have a sea of people following a choreographed routine as our mainstay product, so we don’t apply this to the relationships we build. We work, firstly, on a one to one basis. We sit potential new clients down for a chat, about You, Your goals and fears, Your hopes and wants. We prescribe a structured approach, starting with Your most important needs. This might be Nutrition, Mobility or Confidence based.

It will always start with one on one coaching, either via a personal CrossFit class or with an individually designed personal training session. This is how we build your trust in us. We don’t sell you on cheap memberships and long term contracts, we coach you with expertise and care, often we’re rebuilding your faith in the fitness industry.

Trust is a crucial part of this equation.

Those of you who’ve been within 20kms of the gym, will know I have a German Shepherd, named Zeus, and he has the habit of being a little exuberant at times. There’s a reason for this. Zeus is a rehome, and has some anxiety issues that we work on together.

When I got Zeus, it was easy for me to accept him, as I wanted to help him relax, and develop into a confident dog. For Zeus, it was much more difficult. He had to learn to trust me, to realise consistency and patience were going to be his, as well as my, most effective tools in his development.

I’ve had Zeus for nearly three years now, and it’s still a work in progress. We’ve made huge leaps in his development, but there is always more to be done.

You, as an existing client, or you as a potential new client, are no different.

We accept you immediately, as we’re focused on the Help First model, but for you, it’s harder.

You may have been burned by false promises and had unrealistic expectations hoisted on your by well-meaning, but inexperienced fitness instructors. You may have been sold the dream by a nutrition program, promising lifelong weight loss, as long as you’re starving yourself or buying their meal replacement products.

These experiences take time to recover from, and intimate relationships are the most effective way to do so.

Believe me, I know. Next time you’re in Alicetown, stop by and ask Zeus!

Why Overhead Lunges Equal Success

Why Overhead Lunges Equal Success

It’s 5:30 am on Friday morning and I’m doing what any other normal human does at this hour…I’m writing an article about overhead walking lunges (Spoiler: it’s about much more than that.)!

A ton of people hit their first version of this movement during the CFHV Open. In fact, in the 6 weeks that the CFHV Open hour covered, I experienced more high points in that short time than in any other similar period in my 43 years of life. That’s a weird stat I suppose, but it certainly left a lasting impression.

One powerful enough to have me up writing, in the wee hours of the morning!

No, the impression left has nothing to do with me being awake in cold sweats at the very thought! Rather, I was moved by the realization of the metaphorical (and sometimes literal) importance the achievement of firsts has for all of us in our pursuit of health and fitness.

While we all started and continue to do CrossFit for different specific reasons, all those reasons combine toward the same general purpose – to live a healthier life. On a superficial level, achieving an overhead walking lunge has absolutely nothing to do with that. In fact, many more people will live an incredibly healthy life without successfully completing such a movement, than those that do complete one. Certainly, there is a positive correlation between degree of fitness and ability to do one, but by no means is one required to be fit.

So, why does it matter?  Why is knocking off a movement like this as important to the 25-year-old young gun as it is to the 69-year-old grandfather?

Simple – it’s the motivation of the pursuit and satisfaction of the achievement.

For most, I’m not talking about any one particular movement, but instead, I am referring to what it represents – a meaningful, tangible, physical goal. For the 69-year-old grandfather, that might be walking up 3 stairs without assistance. For others, it may be a 200kg back squat. And for some, it’s moving without pain.

We all need that meaningful something to keep us coming back, day in and day out.  As with the pursuit of any goal, it is a journey filled with ups and downs. It is a journey that requires commitment, and it is a journey that will see you experience some form of failure. BUT, it is in that pursuit and even in that failure that we progress, grow, and succeed in some way.

For 99% of us, we’ve stayed committed to CrossFit longer than any other fitness routine in our lives. For many of us, we are fitter now than we were 1, 5, 10, and even 20 years ago. For most of us, going to the gym has become something we want to do instead of something we have to do.

All that is awesome, but we must acknowledge the facts.

Fact 1 – As humans, we naturally seek newness and growth. The first year or two of CrossFit is intoxicating. You’ve never done half the movements and while scary, it’s also exhilarating. You never knew how awful 5 minutes of working out could feel, but somehow it’s awesome. You were never a group class person but all of a sudden you couldn’t imagine doing anything else. Inevitably, all of that becomes the new normal. It’s no longer new, it’s your routine. It’s still better than any other routine, but like anything else in life we do for years, it becomes routine indeed.

Fact 2 – Success breeds motivation, and it becomes a hell of a lot less frequent as the year’s pass. In the first 2 years of CrossFit, you look at a barbell and you PR. Not just PR but PR by HUGE jumps. 10kgs on a snatch in 1 month, 50kgs on your deadlift the next.  Then the gains slow. Suddenly it’s 2.5kgs on your clean in 6 months, 10kgs on your squat in a year. Let’s be clear, improving at a decreasing rate happens to everyone in any fitness program especially as their fitness and age increases. BUT, it still sucks and can be demotivating!

Fact 3 – We can easily combat these issues by chasing the Infinite game, and not the finite one (more on this in another post).

Out of the athletes that got PR’s during the CFHV Open, I worked with 6 of them outside of class. I’m sure the tips we gave helped, but the main driver for their success was their commitment to the goal and journey. During that process what do you think their attendance looked like?  Stellar.  Why? They had a goal.

Now that they hit their goal, how do you think they feel? Amazing! Are they motivated to find another one and continue to improve their fitness? Hell yeah.

But guess what? I also worked with 3 other athletes who have yet to get one. Have they reached the goal yet? Nope. Has the pursuit of that goal fueled their commitment to their health? Hell yeah. Is that a success in itself? Absolutely!

In other words, my friends find a meaningful, physical goal and go get it. Maybe it’s a first pull-up or maybe it’s a 220kg deadlift. I don’t know what it is for you but all I know is you need one. It needs to matter. You need to chase it. You need to celebrate it when you reach it.


Training – Finite or Infinite?

One of my favourite Ted talk presenters is Simon Sinek.

Sinek is famous for books such as Start With Why, Leaders Eat Last and Together Is Better.

He’s as equally well known for his talks, available on multiple platforms including Ted and YouTube.

About a week or so ago, I watched one of his talks, by meaning watched I paid lip service to it as I merrily hammered some unsuspecting victim at Golf Clash on my iPhone!

As I continued with my golf, I started to get ever more drawn into his talk as he mentioned the Vietnam war. I love military history so this cut through the slack and my attention was absolute, golf could wait.

Sinek started talking about the two approaches to the conflict. The US led operations, focusing on the finite, and the winning of many battles, contrasted against the North Vietnamese approach of infinite resistance, aimed at outlasting the US.

It got me thinking about how we train at the gym, and whether we are finite or infinitely focused.

Finite is best described as being bound by:

Known players



Agreed upon objective

For example, in training circles a good example would be the workout “Fran”.


Thrusters @ 42.5/30kg

Pull Ups

Players – those you compete with in class

Rules – lockout over head, chin over the bar

Structure – 21-15-9 rep scheme

Agreed objective – get through the work as quick as possible

Infinite, on the other hand, is best described as:

Known and unknown players

Changeable rules

Objective is to keep the game going

For example, our programming, and it’s affect on the next 20, 30, 40 or 50 years of your life.

Players – we change the players we include in our programming regularly. Many of you will never have performed a zercher squat before training with us.

Rules – will change to suit your requirements and needs

Objective – to keep the great game, your health and fitness, going for as long as possible.

As an finite athlete, your constant focus is victory, to win as well and as regularly as possible.

Experience tells us this is one of the main reasons people fall away from CrossFit. Too much competition, too much intensity, too much full stop.

That’s why we play the infinite game, and for us, that is to help you Move Better, Live Longer and Be Happier.

We aim to change the rules where we need to, add new players when we need to, and to keep you on track, to keep your game going for as long as possible.

So the next time you’re at the gym, consider how you view your training.

If you’d like to discuss it with us, click here


Something is better than nothing.

It really is. T

hat’s not to say you should give yourself an excuse to do the bare minimum, not at all.

But also, you’ve got to start somewhere!

Every year, in CrossFit gyms around the world, we do the CrossFit open.

It’s a competitive event that we use to test our fitness as a worldwide community.

Well, this year, I do not like the results of my test. I’m not in the kind of shape I want to be in right now.

There’s plenty of reasons (see EXCUSES!!!!) for my subpar personal fitness, but what it boils down to is that I have not prioritised fitness like I normally do, recently.

Now, this may sound strange coming from me. I mean, I own a gym after all! I should be working out all day right?

Somehow it doesn’t work out like that. So today my day started off with something, I came to work and trained in the 0545 class.

I checked the box for doing something. Do I like training/getting up early morning, NO!

Do I know that you doing so, I’m on the board for the day, and still have 8-10 hours ahead of me to get actual work done,

YES! Have you been sitting on the sidelines? Letting your reasons (see above for true definition of “reasons”) get in your way?

Don’t sweat it too much, but check the box today.

Do SOMETHING about it.

Have a great week! Paul

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