Sunday, 6 June 2010

3 Steps To Achieve Your Fitness Goals

How to Achieve your Fitness Goals.

The first question would be how do you train?

Does this sound familiar… 20min on some cardio machine such as treadmills, cross-trainer or bike? Or does this sound familiar Chest and biceps, Back and triceps, legs and shoulders. Or I’ll do my 2000 ab crunches and that will get me a 6 pack Anywhere between 3-5 times a week. Does this seem like you?

Ok now here is the big question. Are you getting results?…

What I am going to do is give you information that is going to help you get results and best part is, I am going to make it as simple as possible.

The most important thing with any sort of training is, HAVE A GOAL!

I have heard many people say I just want to be fit. My question is, be fit for what?
To get the best results with any training/ fitness program, you have to have specific goals or targets. It could be anything like I want to lose 5kg, I want to run 10k in less that an hour or I want to Deadlift 120kg. It could be anything you want it to be, but the most important thing is you need a target.

With a target it gives you more focus to achieve your end goal. With no goal you will NEVER get the results you want.

Here are 3 Steps to get started;

1. Give your self a goal
- Set your self a goal so you know exactly what result you want.
2. Give your self a time frame
- Time frames allows you set your self a time limit achieve your goal. This is an amazing tool to keep you focused on that target. Its also a great tool to develop to make sure every goal you do is attainable and not unrealistic (to lose 10kg in 1 day).
3. Have a plan and DO IT!!
- How will you do it? Having a training program is key to achieve your goal and by having a plan just makes everything so much easier.
- Lets get through the wall and get the results you want!!

Friday, 4 June 2010

Top 5 Nutrition Tips

Top 5 Nutrition Tips

1. Get rid of processed food - Eliminate all the bad food from the house. Taking away any processed and sugary foods from the house allows you to stay on track with any nutrition program. Knowing that all you have is good food in the fridge allows you to eat better and achieve the results you want!
2. Take Baby Steps- Don't go cold turkey. For a couple reasons 1. You may start well with good intentions by going strict for a few days or weeks, but you may end binge eating in order to satisfy your craving. 2. For every meal you eat well is one baby step in the right direction and by making these small gains, gives you motivation and drive to stay on track.
3. 80/20 rule - Give yourself some slack. By eating well most of the week, reward yourself with something your craving, it might be your favorite chocolate bar, a glass of wine or what ever it is. Giving yourself a reward allows you to stay on track longer and if you are struggling during the week, you know that in a few days there is light at the end of the tunnel when you can have your little cheat day or meal.
4.Drink Water - This is one of the most important things we need to do for life. Our body is made of 78% water and I guarantee most people do not drink enough during the day. By drinking about 2 litres a day can help flush any toxins in the body, which if they accumulate can cause dehydration which in turn cause tension, aches, pains and headaches. Water also aids with nutrition by speeding up your metabolism and keeping hydrated would also suppress your hunger and stopping you from having any cravings for any sugary things.
5. Prepare your meals - Have you ever heard the saying 'Fail to prepare, prepare to fail' If you don't plan things out most probably it will fail. If your plan is to eat for weight loss or just for better health, knowing that you have food ready to go is very important. Have you ever been in a situation where you you don't have any food with you and you end up just getting something convenient, like some sort of take out food (Mcdonalds anyone??). Preparing your meals the night before or even before you go to work. Gives you the added benefit of staying on track with your nutrition plan and most probably achieve your goals.

Check out my new site!!!

Just got my first website up and running!!

Check it out on

There is still loads to come but got the basics out to come. Will get more stuff regarding Nutrition, Workouts, Training methods and so on.

Hope you like and any feedback would be great.

Monday, 31 May 2010

Why Grains are bad...

Grains... What are they used for?

Nothing I can think of other than make you full. There are no nutrients or minerals in grains at all and is what I call 'empty calories'.

The way we evolved, we were designed to eat meat and vegetables, nuts and seed and fruit. Since agriculture came about and we had access to processed food such as bread, rice, pasta aka Grains. This is where all the problems we have today have started to arise.

Problems with Grains

Grains = bad carbs and are involved with such factors in the body such as spiking up insulin levels, elevating blood pressure and putting on extra body fat and can be associated with the diseases such as o Diabetes, High blood pressure, Obesity.

Do We Need Grains

The answer = No!!

Can you think of a reason why you need to have grains in our diet, other than to make you full and satisfy your hunger or have 'carbs' in your diet.

Benefits of a Diet without Grain

A diet very low or entirely without grains (low-carb) has been shown to decrease risk for problems associated with diabetes, to lower blood pressure, alleviate heartburn symptoms, and shed abdominal fat.

So what is wrong with eating without grain in your diet?

Friday, 28 May 2010

A Litte Bit of Inspiration

Check out this video!

When your having a bad day just think to yourself It can't be that bad.

The Primal Blueprint

The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy

Just got this book, it arrived in the post last night and I cannot get enough of it.

The simple logic behind the book is hard to ignore, it really strikes a chord with any one who reads it. It compares a lot of the conventional wisdom of what most people think about health in general (whats good and whats bad) and what the real truth is or in the books case What Would Grok DO! :).

Its broken down into 10 Primal Laws

Here they are as follows.

1. Eat lots od plants and animals
2. Avoid poisonous things
3. Move frequently at a slow pace
4. Lift Heavy things
5. Sprint once in a while
6. Get adequte sleep
7. Play
8. Get adequte sunlight
9. Avoid stupid mistakes
10. Use your brain

More stuff to follow.

This book is AWESOME!

Thursday, 27 May 2010

Got Milk? part 2...AKA GOMAD!!

Strength and weight gain

Benefits of GOMAD. GOMAD stands for Gallon Of Milk A Day. GOMAD is a weight gain method that has been going around since years. Some benefits of drinking 1 US gallon (6 pints) of whole milk daily:

1. Weight Gain. Weight gain is a common occurrence because of all the extra calories you are consuming.

2. Strength Gain. The protein & fat content in whole milk helps muscle & strength gains. The weight gain also helps strength gains.

3. Easy. Liquid food is easier to get in than solid food and digests faster. Milk also needs zero preparation and is easy to take with you.

4. Cheap. 1 gallon whole milk contains 2400kcal, 200g carbs, 120g fat, 120g protein and lots of vitamins & minerals for a relative low price.

5. Natural. Some say that GOMAD works even better than steroids with beginners who want to gain weight fast.
Permanent Gains. GOMAD teaches you to get more calories in, the key to weight gain. You’ll never be skinny again.

Why GOMAD Works. GOMAD equals 2400kcal. Eat every 3 hours and you’ll get 5000kcals/day. Eating this much will make most “hard gainers” gain weight. But GOMAD is not just about its high calorie intake.

1.High Protein. You need protein to build muscle & prevent muscle loss. 1 gallon of whole milk contains 120g protein. 20% whey, 80% casein.

What is the difference between protein?

Whey - Whey is essential in the muscle building world today because of its ability to be digested very fast. This allows the protein to become available for muscle building very quickly. Most commonly it is used after workouts to help increase levels of amino acids in the blood, which is taken up by the muscles to ultimately increase mass. In addition, during exercise, whey helps open up blood flow by inhibiting an angiotensin- converting enzyme; an enzyme which originally constricts blood vessels, and allows better flow of nutrients to necessary areas to help repair and rebuild muscle tissues.

Casein - Casein protein has an excellent amino acid profile and is primarily known as an extremely slow-digesting protein. Casein protein is a slow-digesting protein because it forms a “gel” in the gut, which results in a steady release of amino acids into the blood stream over time. Research shows that when you consume casein, you will reach a peak in blood amino acids and protein synthesis between three to four hours. The total release of amino acids in the bloodstream, however, can last as long as 7 hours after ingestion of casein protein

2. Saturated Fat. Increases testosterone levels, which means more muscle & strength. Don’t believe the cholesterol myths: saturated fat is healthy.

3. High Carb. The dextrose in whole milk spikes insulin, a muscle building hormone which tells your body to move the proteins into your muscles.

Let me know what you think? Any feedback would be great ;)

Wednesday, 26 May 2010

Got Milk? part 1

Do you drink milk?

One of the great benefits of milk is that it works toward preventing osteoporosis, strokes and high blood pressure.

Milk is high in calcium and Vitamin D. Calcium helps build strong bones, but it cannot be absorbed into the bones to strengthen them without the presence of Vitamin D. In previous studies, an abundance of calcium has been proven to reduce blood pressure, and higher levels of calcium have aided in weight loss.

Milk contains a large amount of protein, which is essential for proper nutrition. Protein gives a person energy and helps them feel fuller longer, aiding in weight loss. Drinking milk on a regular basis may also help reduce the risk of kidney stones. It clears sugar substances from the mouth when drunk and works against fighting tooth decay. Milk also builds stronger teeth by remineralizing tooth enamel.

Further studies have shown that women who drink milk as teenagers and young adults have stronger bones during menopause. Milk is good for the brain, lowering the risk of strokes. Scientists have not been able to figure out why it may help in fighting off strokes, other than the many nutrients it contains might work together as a protecting shield.

Tomorrow will be part 2 - benefits for athletes.

Tuesday, 25 May 2010

How we eat VS how we SHOULD eat

Thought this would be a good blog post cause its good to see how far we have come along when to come to how we eat. What you will find below is different food pyramids on how society and the majority of people eat compared to how we should eat.

I found this on a Diabetes article on how should eat.... Can you believe it?

So what you find is that grains and anything starchy should make up the most part of your day to day eating, followed by some fruits and vegetables then meat, meat substitues, diary followed by low amounts of fat and sweets!!!. To my knowledge is that if you eliminated grain totally from your diet you will be fine. It may take some getting use to but why can't we live of meat and vegetables, nuts and seeds, some fruit little starch no sugar. Compared to grains where you can demolish a big bowl of pasta then about 30min later falling asleep because of the sudden spike in sugar causing a big crash later on. Then if you think about it what does grain have the fruits or vegetables doesn't on a nutritional level other than making you feel full and bloated? Now switch it round what are the benefits of fruit and vegetables compared to grains on a nutrient / vitamin and mineral level... All fingers point to fruit and vegetables and its no contest.

Here is food pyramid that ticks all boxes

Now what you can see grains is no where to be found on the pyramid, instead what you find is that meat and healthy fats are the base of the of the pyramid followed by hearty chunk of vegetables / nuts and berries then to top it all off a little bit a fruit (natural sugar goodness).

This is a more nutrient dense food pyramid that has been tested though time and still works today!

Monday, 24 May 2010

Sunday WOD - AKA 'Jelly legs'

(The day of the CrossFit sectionals)

This was all Tim's Fault and I am feeling it today.. haha

Here is the WOD

20 squats
10 dynamic lunges left leg
10 dynamic lunges right leg
10 jumping lunges
20 jumping squats

20 pushups

x2 ( first round is with a 20kg kettle bell in a goblet position

followed by a 800m run

for time

= 10.32

This was a horrible workout and was kinda reminiscent of the 'Manchester Mile'

Was a good little blast and those first few steps at the start of the 800m was ever so special.

Sunday, 23 May 2010

What a meal should consist of and why!!

Courtesy of Mark Sisson's Daily Apple

Do the Math

In my recent Context of Calories post, I explained how the different macronutrients we eat at each meal (fats, proteins, and carbohydrates) have different effects in the body. I suggested that, despite their raw calorie values, it’s far more important to get a lasting intuitive sense of how much of each macronutrient you need and when you need it (or not).

But how do you do that? How do you figure out the proper number of calories – and breakdown of fats, protein and carbs – to accomplish your fitness and health goals? To lose weight? Lose fat? Gain muscle? Maintain status quo? Run marathons?

In fact, most popular daily diets look at overall calories as the main factor in weight loss and weight gain. The age-old conservation of energy Conventional Wisdom says that “a calorie is a calorie.” From there most diet gurus generally prescribe some formulaic one-size-fits-all breakdown of fats, protein and carbs. A classically trained Registered Dietician will tell you that protein should be around 10-15% of calories, carbs should be 60% (and mostly from whole grains) and fat under 30%. This macronutrient breakdown stays the same regardless of how much weight you need to lose or what other goals you might have. Barry Sears has his 40/30/30 “Zone” diet. The USDA bases everything on a choice of between 2,000 and 2,500 calories a day. But, as I said earlier, it’s not that simple. Calories do have context.

The human body uses these macronutrients for a variety of different functions, some of which are structural and some of which are simply to provide energy – immediately or well into the future. Moreover, with regards to energy conservation or expenditure, the body acts as both an efficient fuel storage depot (and as a toxic “waist” site) as well as a potent generator of energy, depending largely on the hormonal signals it gets. It will store glycogen and/or fat and it will build muscle – or it will just as easily tear them all down and use them for fuel – based on input from you: what you eat, how much you eat, when you eat, what you’re doing before or after you eat – even what you’re thinking when you eat. Yet because your body always seeks to achieve homeostasis over time, the notion of you trying to zero in on a precise day-to-day or meal-to-meal eating plan is generally fruitless (yes, Charlotte, some fruit is allowed). The good news in all this is that falling off the wagon once or twice this week won’t have the immediate disastrous effect that you might imagine – as long as you can keep your average intake under control and understand how the various macronutrients function over time.

Which brings me to the crux of today’s discussion. Not only is it nearly impossible to accurately gauge your exact meal-to-meal calorie and macronutrient requirements, doing so will drive you crazy. In fact, to accurately figure your true structural and functional fuel needs (and hence to achieve your goals) it’s far more effective to look at a much larger span of time, like a few weeks, and aim for an “average” consumption. Then you can review that average daily intake over weeks or months and adjust accordingly. Below, I’ll give you a way to figure a “jumping off” point to start with, but remember, our genes are accustomed to the way our ancestors ate: intermittently, sporadically, sometimes in large quantities, and sometimes not at all for days. Their bodies figured out a way to maintain homeostasis and preserve lean tissue and good health through all this and so can we. Our genes want us to be lean and fit. It’s actually quite easy as long as we eat from the long list of Primal Blueprint healthy foods and try to avoid that other list of grain-laden, sugary, processed and otherwise unhealthy foods. Realistically, we also want to allow for the occasional party-splurge, a pre-planned (or accidental) intermittent fast, an over-the-top workout or even a week of laziness. Where most people get into trouble is in miscalculating their energy needs over extended periods of time – not day-to-day. They don’t see the average amount of carbs creeping upwards, or they figure they need x amount of calories, but don’t have a clue as to what kind of food those should be coming from.

I start with these four basic principles to guide my Primal Blueprint eating style:

1) 80% of your body composition will be determined by your diet. Yes, exercise is also important to health and to speed up fat-burning and muscle-building, but most of your results will come from how you eat. I’ll write more on this later, so just trust me on this one for now. Suffice to say, people who weigh a ton and exercise a ton, but eat a ton, still tend to weigh a ton. I think I’ll have that made into a t-shirt…

2) Lean Body Mass (LBM) is the key to life. I’ve said it many times on this site: lean mass (muscle and all the rest of you that is not fat) is directly correlated with longevity and excellent health. Rather than strive to “lose weight”, most people would be better off striving to lose only fat and to build or maintain muscle. Since other organs tend to function at a level that correlates to muscle mass, the more muscle you maintain throughout life, the more “organ reserve” you’ll have (i.e. the better the rest of you will work). Refer back to rule #1 and eat to build or maintain muscle.

3) Excess body fat is bad. Most human studies show that being significantly overweight increases your risk of nearly every disease (except osteoporosis – because ironically it responds to weight-bearing activities). Fat just doesn’t look that great either. See rule #1 and eat to keep body fat relatively low.

4) Excess insulin is bad. We’ve written about it here a lot. Chronic excess insulin may be even worse than excess sugar (and we know how bad that is). All animals produce insulin, but within any species, those that produce less insulin live longer than those who produce a lot. Eat to keep insulin low.

Here is how I use these principles to guide my individual macronutrient intake:


Protein takes priority. If there is ample glycogen (stored glucose) and the body is getting the rest of its energy efficiently from fats, protein will always go first towards repair or building cells or enzymes. In that context, it hardly seems fair to assign it a “burn rate” of 4 calories per gram. It’s like saying the 2×4 studs that support the walls of your house can burn nicely if you run out of firewood. They will, but I prefer to burn other fuel first. At a minimum you need .5 grams of protein per pound of lean mass/per day on average to maintain your “structure”. If you are moderately active you need .7 or .8, and if you are an active athlete you need as much as 1 gram of protein per pound of lean mass. That’s at a minimum, but it’s on a daily average. So a 155 lb moderately active woman who has 25% body fat (and thus) has 116 lb of lean body mass needs 93 grams of protein on average per day (116 x .8). If she gets 60 or 80 some days and 110 on others, she’ll still be in a healthy average range. And even if she exceeds the 110, it’s no problem if she’s eating low carb because the excess protein will convert to glucose, which will reduce her effective carbohydrate needs (see below). At 4 calories per gram, that’s between 320 and 440 calories per day in protein. It’s not that much.


If you’ve forgotten everything you ever learned in biology, just remember this and “own” it: Carbohydrate drives insulin drives fat (Cahill 1965, and Taubes 2007). The idea in the PB is to limit your carbs to only those you need to provide glucose for the brain and for some reasonable amount (certainly less than an hour) of occasional anaerobic exercise. And the truth is, you don’t even need glucose to fuel the brain. Ketones from a very-low carb diet work extremely efficiently at that task. Either way, ideally, we would like most of our daily energy to come from dietary or stored fats. Typically, (if you are at an ideal body composition now) I use a rule of thumb that 100-150 grams of carbohydrate per day is plenty to keep you out of ketosis (and ketosis is NOT a bad thing) but away from storing the excess as fat if you are the least bit active. Don’t forget that your body can make up to 200 grams of glycogen from fats and protein every day, too. On the other hand, if you are looking to lose body fat, keeping carbs to under 80 grams per day will help immensely in lowering insulin and taking fat out of storage. On the other other hand, if you are insistent on training hard for long periods of time, you would add more carbs (say, 100 per day extra for every extra hour you train hard). It becomes a matter of doing the math and experimenting with the results.

Ironically, it’s tough to exceed 100 grams of carbs even if you eat tons of colorful vegetables – as long as you eat like our ancestors and consume no grains, no sugars and few starchy vegetables (potatoes, yams, beets, legumes, etc). Even if you eat a ton of vegetables AND a fair amount of fruit, you’ll be hard pressed to exceed 150 grams of carbs on average per day. Our remote ancestors couldn’t average 150 grams of carbs a day if they tried, yet they had plenty of energy and maintained their lean mass. At 4 calories per gram that’s only between 400 and 600 calories per day. Add that in to the protein above and our sample girl is barely at 1,000 calories on the high end. So where does the rest of the fuel come from?


Learn to love them. They are the fuel of choice and should become the balance of your Primal Blueprint diet. Fats have little or no impact on insulin and, as a result, promote the burning of both dietary and stored (adipose) fat as fuel. Think about this: if protein and carbs stay fairly constant (and carbs stay under 150), you can use fat as the major energy variable in your diet. Feeling like you need more fuel (and you’ve already covered your bases with protein and carbs)? Reach for something with fat. Nuts, avocados, coconut, eggs, butter, olive oil, fish, chicken, lamb, beef, the list is a long one. 100 grams of fats per day would only add 900 calories to our girl’s daily average, putting her at between 1620 and 1940 calories a day. Even if she averages somewhere between 1400 and 2200 calories per day over a few weeks, as long as she pays attention to protein and carbs, her body composition will shift to lower body fat and more desirable lean mass. If she decides to do some walking, a few brief intense weight sessions and a sprint day here and there, that process would accelerate greatly. If she gets to a point where she’s content with her body fat, she can even add in a little more fat to provide energy that she previously got from her stored fat.

The main thing I’ve figured out from eating this way for years is that I don’t need nearly as many calories to maintain health, mass, and body fat as I once thought I did – or as the Conventional Wisdom says I do. I eat 600-1000 calories per day less than when I ate a carbohydrate-based diet, yet I maintain slightly lower body fat and slightly higher muscle mass on even less training. Remember: 80% of body composition is determined by diet. The best part is that I don’t ever feel hungry because I base my eating on exactly what my 10,000-year-old genes want me to eat.

Saturday, 22 May 2010

Heavy and Goat day

Today's WOD was a fun one. Here is is below

50 double unders


5 rounds
2 muscle ups
3 heavy jerks @ 80kg


50 double unders

for time

my time was 8.58.

It was fun but it was surprising how much the 80kg jerks took it out of you when it came to the HSPU.

These last few weeks have been a great for my shoulder and its the first time in the last few weeks that can do HSPU and shoulder presses with no shoulder pain at all :).

This video was made by Jay and the WOD king kong!!

Friday, 21 May 2010

Paleo Diet

What is It?

The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases. To reap the benefits of the most effective nutritional strategy known is to build meals from the following:

Lean proteins (ideally) grass fed meat, free range fowl and wild caught fish.
Seasonal fruits and vegetables.
Healthy fats such as nuts, seeds, avocado, olive oil and coconut oil.
Our 30 day challenge is the true test of the Paleo diet. Regardless of your fitness or health goals, you WILL look, feel and perform your best on the Paleo diet. Give it a shot and let us know how you do.

For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

Thursday, 20 May 2010

Big Day at Central

Awesome day today with a kick ass work out... AKA KING KONG!!!.

This workout was one heavy ass workout.

it Consisted of

1 Deadlift
2 Muscle ups
3 Cleans

I had trouble with this workout and had to take my time with the cleans as if I rushed it I would miss the rep (like you will see on my first rep). Had a great day and looking forward to I put myself through tomorrow.

Here is a little video of the carnage that went on that day!.

Friday, 5 February 2010

Looking forward to the weekend.

These last few days have been fun. There has been some great workouts and some weird ones but all n all a lot of fun.

Nutrition has been good and being in the gym most of the day has not let me eat to bad. Having to prep all my meals the night before is annoying but has to be done in order for me to generally eat well.... and not run to the shop and eat KRAP!.

I have been learning a lot from Kelly Starrett. He has some great stuff on rehab and just maintenance with the body, which in this moment in time is pretty important to me. My left shoulder feels kinda funny and it feels like an impingement of sorts... The solution role on a tennis ball, take some pain and BOOM feels 10 times better and does not really aggravate me. The main thing is to just take care of my body and the 2 tools that do the job is a tennis ball and a foam roller. If you are serious about training and a specially doing Crossfit these are essentials in your armoury.

Wednesday, 27 January 2010

Making his return after a long long hibernation.

Wow its has been ages since I last posted and quite a few things have happened since then...

First one being we moved our Crossfit gym into our new location. Its bigger, cooler and alot more fun. We have more room, which means cooler workouts.

Second.. just getting the place up and running has taken alot of time but having an internet line in the gym now makes things easier.

As for the new year I am trying to get through and get rid of any little niggles I have and push all my PB's as far as I can.

The sectionals is in March and have a lot of training to do till then... the main things being to get my nutrition up to speed as I find it the easiest thing that slips up once I am busy.

Making my meals at night has helped a lot which I started this started this week and been doing well with it and gives me a bit more variety with my meals other than tuna and fruit ;)

Well it is good to be back and you will be hearing a lot more from me and that is a promise.