movestrong newsletter - october 2016



movestrong training


Are you an aspiring athlete, looking to excel in your sport? How would you like to gain the competitive edge over your opposition by being stronger, fitter and faster than them? Well this brand new service has been created just for you!

We're very excited to now offer our Athlete Squad Training Program which aims to help elite (and aspiring) athletes achieve their performance goals. All elite athletes know you need to do far more than just work on your skills in your chosen sport - you also need to work to strengthen your body and correct dysfunctional movement patterns, so that you can stand out amongst your competitors. If you need direction and expert coaching in strength and conditioning training, and in functional movement, than our Athlete Squad Training program is for you! But please note: we only accept the most dedicated athletes, who are willing to work hard, inside and outside of the gym. Our focus is on improving performance - we WILL help you to improve, but in return we need your 100% dedication.

Spaces in the Athlete Squad Training Program are STRICTLY limited - Only FOUR spots remaining. Contact us today to see if you are eligible!

When you join the Athlete Squad Training Program, you will receive a Functional Movement Screen to assess your movement patterns and any dysfunctions that need correcting. You will then receive an Individualised Program designed especially to help you regain functionality in your movement, as well as increase strength and fitness so that you can excel in your chosen sport. Your program will be updated regularly, as needed. We will also work with your sports coach (and any other professional you are working with, i.e. physiotherapist, nutritionist, etc.), to ensure your program works synergistically with your current sports-centred programs. In addition to this, you will also receive  2 x 1 hour Semi-Private Coaching sessions, where you will be coached through your program by our expert strength and conditioning Head Coach, Chris Bellette. Spaces are strictly limited to a maximum of six athletes, to ensure that each athlete gets individualised attention during the Athlete Squad Training sessions.

The price of our Athlete Squad Training Program is $50 per week, which includes an Individualised Program (and ongoing updates), and 2 x Semi-Private Coaching sessions per week. This is an excellent price, as you would usually be looking at spending $310 for an Individualised Program, and $160 for 2 x 1 hour Private Coaching sessions per week.

If you have any questions, or would like to see if you are eligible for our Athlete Squad Training Program, contact Coach BigDog on 0402 733 944 or 

About Your Athlete Squad Coach

chrisChris Bellette is a qualified ASCA Strength & Conditioning Coach, who has been working with athletes in many different sports for the past 7 years. In addition to his role as Head Coach at Move Strong Gym and CrossFit Devonport, Coach Bellette is also the Tasmanian Institute of Sport (TIS) Satellite Coach for TIS athletes in the North-West Coast. He has coached a range of athletes, including cyclists, sprinters, equestrians, boxers, netballers, AFL players and triathletes. He has coached several olympians and national and state champions. Just recently one of his TIS  athletes, Deon Kenzie, achieved a silver medal in the 1500m sprint at the Rio Paralympic Games. Coach Bellette is also the North-West Strength & Conditioning Coach for Cricket Tasmania, and is the co-director of Strongman Tasmania, and actively competes in the sport.

Coach Bellette has received a number of educational achievements, including a Bachelor Human Movement Science, Strength & Conditioning Coach (Level 1), Functional Movement Screen (Level 2), AWF Weightlifting Coach (Level 1), REHAB Trainer Essentials (Level 1), Active Release Techniques (Upper & Lower Extremities) and Athletes Performance Internship (Phase 1).

We'd also like to make special mention here of our strong movers who have been with us for two years - Jared R - and one year - Jimmy J, Mitchel B and Kane PThanks guys for trusting us and for helping make Move Strong what it is today! To show our gratitude,  we'd love to give you you $20 credit to spend on our Move Strong apparel :)

If you'd like to learn more about our CrossFit Group Training, our CrossFit Competition Programming, our FAT-LOSS Private Coaching Program or our Individualised Programming, feel free to contact us

Our CrossFit training program is also uploaded daily on our blog. Feel free to play along at home. We also upload CrossFit members' results daily on our blog under the corresponding daily WOD. Check them out!

movestrong nutrition

Probably one of the biggest complaints we hear inside (and outside) the gym is the feeling of exhaustion, or lack of energy. This can be a symptom of many underlying causes, and should not be ignored. There are certainly some talented natural therapists and functional medicine practitioners out there who may be able to help you uncover the root cause of your exhaustion (ask us for our recommendations). In the meantime, here are 10 very simple nutrition and lifestyle recommendations from Dr. Axe that you could try to help increase your energy levels. Seriously, it could be as simple as reducing your carb consumption (or...surprise, surprise, getting more sleep!).

Here's a summary about one of these 10 ways to skyrocket your energy levels...Introducing 'Chia Seeds': "If your only experience with Chia seeds is the Chia pet, prepare to be pleasantly surprised. These magic little seeds will boost energy levels and provide your body with a lot of nutritional bang for the buck. The ancient Mayans and Aztecs used to ingest Chia seeds to keep up energy and alertness among warriors during war. For us mere mortals, the essential fatty acids (omega-3 and omega-6) found in Chia seeds help regulate glands, fight adrenal fatigue, and combat inflammation, which keeps your body feeling fresh. Combined with high levels of protein and fiber, which keep blood sugar stable (no afternoon sugar crashes!), and it’s no wonder chia seeds are being heralded as a superfood" - Dr. Axe

Chia Pudding 
This is a very simple recipe to help you get your daily dose of chia seeds (and increase your warrior-like energy and alertness!). It's delicious for breakfast, but could also be consumed as a snack, or as an after-dinner treat. You could also make the pudding in a screw-top jar, throw it in your bag and take it on the run!


  • 1/4 teaspoon sea salt.
  • 40 g (1/4 cup) hazelnuts.
  • 120 g raw cashews.
  • 1/2 teaspoon vanilla extract.
  • 6 drops of liquid stevia or rice malt syrup, to taste.
  • 1/2 teaspoon cardamom.
  • 1/2 teaspoon nutmeg.
  • 1/2 teaspoon ground cinnamon.
  • 30 g (1/4 cup) chia seeds.
  • 1/2 cup chopped mixed nuts, to serve.
  • strawberries, to serve (optional).
  • almond milk, to serve.


1. Combine the salt, hazelnuts, cashews, vanilla, stevia and spices with 750 ml (3 cups) of filtered water in a blender and whizz until smooth. Transfer to a bowl and add the chia seeds. Stir to combine well, then cover and place in the fridge overnight.

2. To serve, scatter with chopped nuts and strawberries, if using, and add almond milk.

If you'd like us to help you with your personal nutrition, wellbeing and lifestyle, contact us to book in for a nutrition consultation. We also have a 12-week educational program - the Wellness Nutrition & Lifestyle Program - which will teach you how to make healthy food and lifestyle choices for fat-loss and optimal health. During the program you will have unlimited support from our coaches, as well as daily monitoring of your eating and lifestyle choices. For more info on nutrition, health and lifestyle, check out our Eat Strong blog.

movestrong message

Massive congrats to Deon Kenzie for taking out the Silver medal in the 1500m at the Rio Paralympics last month!!! Deon went into Rio as the World Record holder in this event, and as always put in a killer of an effort. Deon has been training with TIS North-West Satellite Coach, Chris (BigDog) Bellette, at Move Strong Gym. It’s been awesome seeing Deon progress in the gym and watching him get better every day. We’re all proud of you Deon, well done! Keep doing Tassie proud!

A huge congratulations also to Para-Equestrian Caitlin Radford (2nd from the left) and her horse Jay, for achieving 62.76% and Reserve National PSG Champion in the extended canter, and for their huge PB of 68.16% in the Intermediate 1, and becoming the National Interschools Intermediate 1 Champions! This is a huge achievement for Caitlin in her Interschools career, in a national Equestrian championship in the highest dressage test that Interschools offers. Caitlin is another of Coach Chris' TIS athletes, and has been working hard in the gym with Chris to get stronger and fitter. All the hard work is paying off. Go Caitlin!


Our awesome strong mover, Learnna Sheean, is riding in the Great Cycle Challenge in October to help fight kids’ cancer! Learnna has come SO FAR in her health and fitness journey since starting Move Strong in our CrossFit program earlier this year. She really is a true inspiration, the way she comes to class to give CrossFit a good crack (and sometimes even rides her bike all the way from East Devonport!). And it’s extra awesome that Learnna is helping raise money for kid’s cancer. A very worthy cause! Help Learnna reach her fundraising a goal by jumping on this link to make a donation 

connect with us

Move Strong Promotion

A big thank you to all those who shared and tagged their friends in our Fat-Loss Private Coaching September Promo. Today we announced the winner of the lucky, happy tagger/sharer :)

Congratulations to Peta Wicks! You are the winner of a 1 hour massage! 

Also a massive thank you to all those who took the plunge and signed up to our Fat-Loss Private Coaching Program. We know for many of you this was a big, life-changing decision, and we promise you that if you stick to our Move Strong training, nutrition and lifestyle principles, that you will see some amazing changes, not just in your body composition, but also to your health, and in your overall life. We look forward to helping you get stronger, fitter, healthier and better. Welcome to the Move Strong Gym Tribe!

Next week we're offering a FREE TRIAL CLASS to all new Youth! See below for more info on our new additional Move Strong Youth Classes!

movestrong updates

- Move Strong Youth: For Term 4, we've decided to extend our YOUTH Classes (ages 10-15yo) to two times a week, to help our youth really progress in their skills, strength and fitness. Coach BigDog and Coach Jase have been super impressed by the improvements our Move Strong Youth have made, and providing an additional class will really help them to move to the next level of awesomeness! Unfortunately, to make this possible, we have to put a hold on our younger KIDS Class for Term 4. We're very grateful for all the mini strong movers who have done our younger Kids Class, and hope to see you all again in the gym in the future! Youth Classes (ages 10-15yo) will be held on Tuesdays and Thursdays @ 1545 for the Youth (ages 10 - 15 yo). Price is $110 for 1 class per week (over 11 weeks) or $220 for 2 classes per week (over 11 weeks). Bookings essential - please nominate the day/s your child will attend. FREE Trial Class for all new Youth!

- Timetable Update: Sat 8 Oct - due to the CFWX Throwdown in Hobart, there will be NO 0800 CROSSFIT or 0900 STRONGMAN CLASS this coming Saturday as Coach BigDog and Coach Jase will be away. Sorry for any inconvenience. Why not come on down to Hobart with us and cheer your fellow Devonport CrossFitters on?!

- CFWX Throwdown: Sat 8 Oct, 8:30am at CrossFit Works, Kingston. The annual CFWX Throwdown is on again! Join the CrossFit Devonport team, and challenge yourself in this fast-paced, exciting comp. Registrations are $50. There will be both RXd and Scaled versions of the WODS - so ALL can compete and participate! We're also hiring out campsite accommodation (bunk bed style) on the Friday and Saturday night for $20 per night. We'd love you to come join us! Please let us know if you'd like a bed, and for which night/s. Currently there are 8 beds free. If you'd like to car pool, let us know as well.

- DIY Chemical-Free SKINCARE Workshop: Sat 15 Oct, 6pm at 47 Wilmot Rd, Forth (Robertson's Learning Space from Purple House Natural Therapies) - run by Filipa from Move Strong Gym.  If you're looking for ways to improve your health and well-being, this workshop will help you to reduce health-damaging toxins in your life, by teaching you to make your own chemical-free skincare products using Young Living essential oils and other natural and ingredients. During the workshop, each participant will make five skincare products to take home to replace toxic ones! Cost is $30 and covers all ingredients, containers, oils and oil-infused treats. Bookings are essential. You can register here

- CF Levitate Partner Comp: Sat 12 Nov, 9am. The 3rd annual LVT8 Partner Comp is coming! Men’s, Women’s & Mixed Teams. Three unique WODs. $140 per team (Free T-Shirts included, entrants will be emailed for sizing). There are currently only four team spots left, so get in quick or you'll miss out! Prizes for winners. Go here for more details.

- 2016 Strongest Man & Woman Series: Sat 3 Dec, 8am at Willie Smith's Apple Shed, Grove. Are you ready for Round 3 of the 2016 Tasmania's Strongest Man & Woman series? It's not too late to get training! Sign up here for Round 3. There will be prizes for the winners of Round 3, of for the Series.

- Competition Online Programming: If you want extra programming to prepare for upcoming comps, or to push your strength and fitness to the next level, you need our online Competition programming. Sign up now to get access to our exclusive programming! Membership also includes a weekly coached group training session.

- FAT-LOSS Private Coaching: Are you finding it hard to get rid of unwanted bulge? Forget about fad-diets and pointless cardio workouts! Our expert coaches will TRAIN you to lose fat and build muscle with 3 x strength-based personal training sessions a week, and a closely monitored Nutrition program. For more details, go hereFollow our program and we guarantee that you will see excellent and long-lasting fat-loss results! in just four months, strong mover, Nicole, went from 23.5% to 16.1% body fat while doing our Fat-Loss Private Coaching Program. She also went from being in the 'obese' category, to the lower end of the overweight/muscular range (almost into the athletic range), and shredded her abdominal fat from 83.5cm to 74.8cm! Have a read of Nicole's testimonial here

- CrossFit Devonport & Move Strong Apparel. Show your pride in the Move Strong tribe and stock up on our apparel! We have a range of funky apparel, including tees, tanks, hoodies, sweaters and caps. Products are for sale NOW at the gym. There are limited sizes and colours, so be sure to get in quick to score your favourite designs and styles! To check out pics and details of our stock, go here

- Skipping Ropes: We also have a new batch of skipping ropes in a range of colours (green, red, purple and yellow) available for purchase for $15. 

movestrong members

Sending some MSG BIRTHDAY love to
Georgia T - 3 Oct
Matthew R - 10 Oct
Adele J - 13 Oct
Kallan M - 18 Oct
Mackhi C - 23 Oct
Claire B - 24 Oct
Todd W - 25 Oct 
We've got a little bday pressie for you all. Come get it from our office!

We've had some new (and old!) peeps join our Move Strong tribe these past few weeks. Welcome to Charity K, Heston D, Jodi T, Helynn M, Dan K, Jaydan W, Michele W, Fletcher K, Harley O, Alyssa H, Janele M, Tahlia D and Lachlan M. 
Rad to have you guys! Make sure you say hello to our newbies and make them feel at home. Get your comrade cheer on!

Member testimonials...
"Great gym and staff. The owner bigdog is more of a crazy dog (nice one too though). As a backpacker myself I recommend this to future backpackers at Tasman backpackers. Close and around the corner from Tasman st. You have whatever you need that suites your fitness goals. Whether it is just strength training, crossfit, strong man, calisthenics and much more. The only thing is missing are incline benches, but if you're creative enough you'll make it work. All in all, a great gym that gives you space and freedom to do what you want to do!" - Jesse S

"Great support and encouragement, fun, the trainers are fantastic. Its something for everyone no matter your age or fitness level." - Peta W

contact us

32 Don Road, Devonport Tasmania 7310
p.(03) 64242720, m.0402 733 944


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