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!


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!

To Infinity and Beyond…

To Infinity and Beyond…

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

Don’t Let A Lapse Become A Collapse

Don’t Let A Lapse Become A Collapse

🎄Don’t Let A Lapse Become A Collapse – Christmas Holiday Advice – with Deb🎄⁣

Not only are we blessed with coaches who look out for our clients, but clients who look out for each other. ⁣

Deb shared this fantastic piece of advice with us during a personal training session today.⁣

The Christmas/New Year period is the time many of us find it difficult to say no. ⁣ No to sweet and savoury treats, no to beer and wine, morning teas and drinks after work.⁣ This makes it all too easy to shelve your sensible nutritional focus, or your new focus on sleeping more and falling into the ‘start again after the holidays’ trap.⁣

So, if you do sneak in a night out after work, or an extra filling morning tea in the office, don’t use this as an excuse to blow out.⁣ Take it in your stride, and get back into your normal routine as soon as possible.⁣ Thanks to Deb for the pearls of wisdom👌⁣

Here’s our healthy tips for the holidays:

Don’t over-eat Aka don’t stuff your face like you’ve never seen chocolate or sausage rolls before! There is always way too much ‘food’ around during Christmas/New Year. You only have to look at the craziness that happens when we realise the shops will be shut for a day. People are driving trolleys looking like logging trucks coming over the Rimutakas, jammed to overflowing with chippies, choccies and beersies. Going into the big day with a mindset of dominating the table, hovering up the ham and smashing the chilly bin are all the ingredients of major kilo gain. Stick to the big three, protein, a little carb and some fat, like chicken and mayo on a couple of slices of nice brown bread.

Sleep more not less It’s all too easy to see the two weeks most have as leave over the festive break as party time. Staying up late, a couple of cheeky beverages, a bowl of chips/nuts or even the greatest booze snack of all, pork scratching, and a season of Narcos on Netflix binge. All this will lead to is broken sleep patterns, making it even harder to get back into the swing of normality when the holidays are over. Broken sleep means the body doesn’t get the chance to recover properly. Add in the alcohol/junk funk combo and you’re at Macca’s for a calorie-heavy morning tea. Try to stick to a stable minimum of 6 – 7 hours (I’d say 8 but let’s not get too crazy, right), at the same time every night, preferably seeing you hitting the sack before the day has finished.

Get it in early The holidays are no excuse for not getting your daily sweat in, and earlier the better is the key to holiday workout success. Take our holiday classes. We move to 0930 over the Christmas/New Year week’s so our clients get their day on and their sweat on Getting your’s in early will see the afternoon excuses sidestepped and the health and fitness gods will smile down upon you. So, get the runners out of the kit bag, pump the bike tires up, or drag the kayak down the beach and make sure you get 25-45mins in at least three times a week. Add in a little squat/sit-up/push-up/Lunge Tabata once or twice weekly and you’ll be golden (we’ll be posting a holiday Tabata workout soon, so stay tuned)

Relax As much as we love the party/family/friends side of the festive period, it can prove to be quite stressful too, so employing a little mindfulness can go a long way to keeping you sane. Now, this doesn’t have to be 1500deg burn your eyebrows off yoga, nor does it have to see you sitting cross-legged ohmmmm-ing away. Going for a walk with the dog along the beach, reading a book in a quiet corner, or taking a dip in the ocean, can all prove to be just as relaxing. Our current favourite is a little parasympathetic breathing.

A simple technique is to allow your breathing to slow your heart rate, drop your blood pressure, relax your blood vessels and to enter a state of calm and healing.

Check out this simple tutorial on how to get your breathing into relax mode.

If you’d like some help staying on the straight and narrow health-wise over the holidays, get started now with a Free consultation with one of our expert coaches.

Click here to schedule your No Sweat Intro today

I’d Buy That For A Dollar

When I was a kid, I bought a tennis racket because I’d seen Ivan Lendl playing at Wimbledon on the tv.

I’d never been taught how to play tennis, nor did I have any real interest in the game, but it was popular and all my friends were off to the concrete courts at school.

Once that fad passed, I bought a snooker cue because I’d seen Steve Davis getting his pot on at the Embassy World Snooker Champs.

The story of my fad buying of sports gear doesn’t stop there. Squash racquets, snorkels, and wetsuits. There’s a pretty comprehensive list of kit I bought at one time or another on a whim, or because it was fashionable at the time.

The recurring theme here was that, having this equipment at no point guaranteed that I would use it, or play the sport it related to.

Fitness equipment and gym memberships especially are exactly the same.

Access to fitness equipment does not guarantee fitness.

The odds are that some of you reading this will have purchased a rowing machine or treadmill, Bowflex or vibratrainer at some point.  The very same equipment that now gathers dust, or doubles as a replacement clothes horse.

We love promise the ads that tout these wonder machines offer.

“Drop 20kgs in 30 days”

“Get a 6 pack in 10 day”

“Throw all your other gear away”

My history with gym memberships in the past has been exactly the same. I’d buy a membership, get stuck in a 12-month contract, and say to myself, I’ll go tomorrow.

Now, you’ll be seeing ‘train free until 2018’ or ‘buy 12 months for the price of 9’ deals, all focused on taking advantage of the same factors that saw you buy that Pilates or P90x DVD.

These will probably be the same deals you bought last year, or your friend bought the year before. I know, because I’ve done the same.

And yet, you still haven’t achieved your 2015 fitness goals.


Because the above offer access, but not accountability.

They offer the promise of success without the structure to get there.

If they did, you’d have already achieved it.

So, don’t make the same mistakes I have. Set yourself a few goals before you go shopping for your next fitness purchase.

Be smart about what you sign up to, ask some questions and see if the answers you get will help you achieve your goals.

Access to fitness equipement does not guarantee fitness



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