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:
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.
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.
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!
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.
[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.
Last week some of you would have read about how overhead lunges equal success. You’ll have also read a quick line about Infinite games, and finite ones too.
A Finite game is bound by rules, time, outcomes and expectations. Simply, you’re playing to win.
Traditionally, this can look like a game of rugby, football, netball or hockey. Like a business’s end of year results or the bonus you aim for at work each year. You know what you have to do to achieve it, and so you focus accordingly.
The problem with Finite games is that just as you can win, you can also lose, and often this outcome can have detrimental effects in both the short and long term. We end up blaming ourselves, and others, for our inability to triumph. Relationships are tested and sometimes broken.
But yet we persevere with this approach because we know no different.
What if, however, there was another kind of game. A long term focused game, one that doesn’t apply a myriad of rules or time constraints. One that allows you almost continued success for a fraction of the effort an Infinite game demands.
Allow me to introduce the Infinite game!
The Infinite game isn’t limited by the structure of the Finite game. It is focused on the future, on keeping moving forward, on being agile and not constrained. At CFHV, we very much focus on the Infinite game. We focus on three things:
Move Better|Live Longer|Be Happier
We want our Legends (50yrs +) clients to be moving well 30 years from now, just as we want our kids and teens looking forward to a lifetime of being happier.
We achieve this aim through educating our clients on the benefits of an Infinite, rather than Finite focus.
It’s not the score of the workout that matters, but that you’re able to take on another one tomorrow, next week, or next year. Everything we do inside the four walls of CFHV, should benefit the life you have outside. A squat PB is an amazing feeling, but not if of means you can’t get out of bed the next day with gritting your teeth.
What is amazing is seeing clients who achieve lower blood pressure, better cholesterol, or their doctor telling them they no longer need medication to keep their type 2 in check.
Now, it’s not easy dodging the red pill and taking the Infinite route. Our egos can take a bit of a knock, we might not be posting as many videos of us pulling one legged pistols on a kettlebell while holding a barbell overhead.
But seriously, for most of us, that’s not the goal.
For our clients, our goals are the three tenets we build our vision around:
Move Better|Live Longer|Be Happier
If that’s what you want for the rest of your life, drop us a line