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

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:

Specific
Measurable
Attainable
Realistic
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 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.

Paul