This has potential to be the shortest blog post in the history of short blog posts.
We’d answer, NO, and then move on to the next topic, but then that probably wouldn’t help you very much!
What will make me bulky?
Eating more calories than you need to sustain your exercise regimen! Resistance training will help, but to grow, you need more food. Eat too much and don’t train enough = fat surplus = excess bulk!
What will lifting weights help me with?
Burning fat – Lifting weights provides your metabolism with a boost. This boost helps build lean muscle. Lean muscle requires more energy. A kilo of muscle burns about 20-40 calories a day while a kilo of fat burns 10 calories. Developing your muscles tissue is going to see you burn more calories daily.
Maintaining bone density – as we age, our bones weaken around 1% per year after we hit 40. As bones weaken, they become more susceptible to cracking, fracturing or breaking. Lifting weights can help to maintain bone density, and in some cases can even see bone density increase, so incorporating resistance training can be crucial as we age.
Boost self-confidence – I’ve rarely met someone who didn’t feel more confident as a result of feeling physically stronger
Increase physical independence – as we age, we become weaker and less able to look after ourselves on our own. Being stronger helps us perform simple tasks like getting off the sofa or out of the car much easier.
How do I start lifting weights?
Find a coach who can help you develop a healthy, safe relationship with resistance training. One who’ll sit down with you first, find out what you want to achieve, and help you construct a plan to get there.
You’re ready to get started? Click here to schedule a free No Sweat consultation.
Winter stole your swagger? Here are my top tips for getting back!
Over the last 10 years, I’ve spent a lot of time in the gym and people who work at gyms don’t have issues with motivation……..right? WRONG!!
We absolutely do….. well, I know I certainly do. My motivation recently took a bit of a dive for a variety of reasons, but, like Sylvester in Rocky 4, I’ve flicked on Eye of the Tiger and the comeback is on, de de dah, de de dah, de de dahhhhh…..but I digress!
I’m on my way back to where I would like to be, and sharing my story might help someone else get their Eye of the Tiger back if it’s gone a touch AWOL.
So, towards the end of autumn, I was experiencing quite the motivational slump. I had just had two coaches leave, and I was REALLY struggling to get back into a consistent training routine. I found myself making excuse after excuse as to why I shouldn’t get to the gym to train. It was a vicious cycle, the more I didn’t train, the more I didn’t even feel like training and I was starting to feel the effects both physically and emotionally.
For me, training is a release. It’s a time when I can detach myself from the complexities of life and just be, for an hour or so. It also does wonders for my mental health as well; it’s a bit of me-time.
I know I’m better positioned to take on what life throws at me if I train 3-4 times per week, and it makes it much easier to eat foods that make me feel good and support my training.
The first thing I did was reach out to our nutrition coach, Gowri. We put together a nutrition programme for our members to take advantage of, which gave me the added focus to sharpen up my nutritional intake.
The second thing I did was set up a training regimen with coach Jono. Jono put together a programme where I train 3-4 times each week.
But what about the excuses? Getting away from the responsibilities of running a small business to train would be super hard!! Having to manage my time so I could devote an hour to a workout seemed impossible. I was prepared for the excuse train to pull in, but dealing with it is a different thing.
Jono and I split the factors down. We went over what the brain likes to do, to take the path of least resistance. How the brain doesn’t want the body to push too hard as it selfishly looks for the easy option. We talked about how having a day off is great, if you get back on the horse the next day.
After each session, we focus on the positives, on the feelings of post-exercise euphoria, about how much energy we feel we have, keeping these thoughts fresh in the mind ahead of the next wave of pre-training excuses.
So, how has it gone so far?
It hasn’t been easy!
Between a change-up in nutrition and an increase in training frequency, the excuses have been inbound thick and fast. ‘It’s too cold’….. ‘I’m too sore, I shouldn’t train now, I’m too busy’….’I could train later’…… but to mention a few!
Sometimes it was harder dispelling these thoughts than the workouts themselves, but each time I remember the post-workout feels, pull my lip in and get moving.
I prepare both my food and training gear the night before so I can’t use that as an excuse
I’ve maintained my routine for 4 weeks, so now I know it’s becoming a habit rather than an irritant, but I still have to work at it. Knowing myself, it’s going to be something I have to work at for the rest of my life!
Coming to terms with what it is you want to achieve, pushing aside the thoughts of “it’s too cold”, or “I’m too busy” and keeping a focus on moving forward isn’t easy.
Collapsing on the couch is easy.
But then looking in the mirror becomes harder and taking the lift instead of the stairs becomes easier.
Taking the easy option is what did, and continues to, make me unhappy.
However, with every day now being a step in the right direction, unhappy progressively starts to become happy.
My top tips for getting your swagger back:
Talk to your coach and make a realistic, long term plan to get you moving again.
Challenge your bottom lip. Have a new narrative loaded! You will need it. Practice and refine this skill each day!
Train with someone. Committing to meet your gym buddy at the gym will help. After all, someone is waiting for you…. Keep each other motivated!
Have your workout gear all ready to go so you just have to put it on a go!
Prep your food in advance, and make it ready the night before for the next day
I hope my story has helped you if you are feeling a bit off in the motivational department.
Don’t forget, we are here to help so reach out if you’d like to chat!
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.