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movestrong newsletter - november 2016

 

 

movestrong training


ATHLETE SQUAD TRAINING PROGRAM - LIMITED SPACES AVAILABLE! 

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.

"I joined the Move Strong Athletes program to assess and improve my functional movement. FM is paramount for triathletes and being able to move correctly prevents injury and promotes longevity in such a demanding sport. It will be a long haul to get there, but it's fun and Chris is on standby to ensure I'm doing everything right. I really look forward to going, it's a break from my regular training sessions. Move Stong fits in with my personal philosophy of eat well move well live well. As a a more mature female athlete (!!) I'd encourage anyone to have an assessment done. It's non threatening and everyone is friendly." - Jodi T (Athlete Squad member)

Spaces in the Athlete Squad Training Program are STRICTLY limited - Only a couple of 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 admin@movestronggym.com.au 

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 three years - Ben Mtwo years - Alyssa P - and one year - Marc B, Mackhi C, Garry B, Jess M, Alex H and Ryan I. Thanks 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

If you're thinking about coming to our FREE Oily Foodie Fest next Fri (11 Nov, 6pm), here's some inspiration for how you can incorporate essential oils in your food! Combining nutritious foods with flavourful spices and herbs is a time-honoured tradition, and can really boost your meals with healing properties. Using therapeutic, food-grade essential oils (such as Young Living essential oils) in food offers an additional source of wellness (on steroids!), as essential oils are the healing parts of plants. There is always a place for herbs and spices - we need the variety of nutrients they offer! But also using essential oils can really boost the frequency and healing properties of your food. In addition, essential oils actually help to make cooking much easier and more flavourful.  Sometimes, it’s easier (and more convenient and even cheaper) to add a drop or two instead of spending time sourcing out herbs and spices, and chopping and slicing and preparing them. Other times, a yummy essential oil can take the place of a recipe’s artificial flavouring ingredient (think “orange extract” or “lemon flavouring” or vanilla), or offer an added depth of flavour in a recipe that also includes herbs and spices. 

Spicy Chicken & Vegetable Pie
 
Pie Crust

  • 1 ½ cups coconut flour
  • 4 eggs
  • ⅔ cup melted butter (or coconut oil)
  • 1 pinch of salt
Pie Filling
  • 1 small onion, finely chopped
  • 1 red chilli, finely chopped
  • 1 tbsp curry powder
  • 50g butter (or coconut oil)
  • 1 head broccoli, cut into small pieces
  • 1 ½ tbsp arrowroot powder
  • ¼ cup chicken broth
  • ¼ cup coconut cream
  • 3 drops lime essential oil
  • 2 drops ginger essential oil
  • 1 cup shredded chicken
  • 2 tbsp mint leaves
  • 1 bunch asparagus, cut into thirds
Instructions
  • Preheat oven fan forced 160C.
  • In a large mixing bowl or food processor, add the coconut flour, eggs, melted butter (or coconut oil) and salt. Combine until it forms a crumbly dough.
  • Transfer the crumble into a 15cm long plastic wrap sheet. Wrap the dough to form a ball, pressing evenly with your hands. Place the dough into the freezer for 2-5 minutes until it firms up slightly.
  • Remove the dough from the freezer and place ⅔ of the dough into the centre of a greased pie pan (save the leftover dough for the top of the pie). Evenly spread and press the dough over the pan.
  • Blink bake in the oven for 20min.
  • While the crust is baking, make the pie filling. 
  • Melt butter in a pan, and saute onion, chilli, and curry powder for 2 minutes. Add broccoli and saute for another 2 minutes.
  • Stir in arrowroot powder and stir for another 2 minutes. Stir in broth and coconut cream until mixture thickens. 
  • Take the pan off the heat and stir in lime and ginger essential oils, chicken and mint. 
  • Pour pie filling onto the pie crust and top with asparagus.
  • Roll out the remaining pie crust mixture between two pieces of baking paper, and press on top of the pie.
  • Bake in oven for 40 minutes, or until golden brown.
movestrong message


Amazing effort by team CrossFit Devonport at the CFWX Throwdown last month! Our competitors were Brandon Z, Thomas B, Joe L, Ali S, Selina S, Adele J, Faye S, Jess M, Rene O and Tracey K. Everyone did SO well! For some, this comp was their first, and just signing up to it was a huge accomplishment and showmanship of courage. Many made new PR's, which is just as good as getting that gold medal! 

Well done to Brandon Zinenko for making equal first place in the Rx division (Brandon started CrossFit only one year ago, and now he's at the top of the state!), and also Jessika Meirano for coming third place in the scaled division. Other noteworthy placements were Thomas Brooks who came 5th in the Rx division, and Ali Stephenson coming 1st in WOD 2 in the scaled division.

Everyone did so well, and we're super proud of you all! Thanks to to all those who came down to spectate and cheer. It was great fun hanging out with everyone over the weekend.

Love our Move Strong-CrossFit Devonport family!

connect with us


Move Strong Promotion

Share your LOVE for Move Strong Gym with a friend this month! When you refer-a-friend in November, and they join up to one of our services, we'll give you $20 credit to spend on Move Strong apparel or on your next month's membership. Make sure you/your friend let us know that you referred them so we can hook you up with your reward :)

movestrong updates

- Move Strong Youth: Term 4 Youth Classes are steaming ahead! Our Youth Classes (for ages 10-15yo) are held every week on Tuesdays and Thursdays @ 1545. There are still a couple of spots left in both classes, if you're child would like to enrol late. The price works out to be $10 per session. Bookings essential - please nominate the day/s your child will attend. FREE Trial Class for all new Youth!

- Timetable Update: Due to some Public Holidays and competitions in November, the following days will have an altered class timetable:
  • Mon 7 Nov (Public Holidays) - 8am CrossFit Class ONLY
  • Sat 12 Nov (CF Levitate Partner Comp) - NO CLASSES
  • Fri 25 Nov (Public Holiday) - 8am CrossFit Class ONLY
- Move Strong Girls: Sat 5 Nov, 4pm. All Move Strong Girls and female friends are welcome to come along for a Girls Partner WOD on Saturday! This will be the last Girls WOD for the year, so it would be great if you could make it. Stay tuned for when Girls WOD will be starting back up in 2017.

- DIY Chemical-Free SKINCARE Workshop: Sat 5 Nov, 2pm at Vibrant Life Clinic, Launceston & Thur 17 Nov, 10am at Devonport Soccer Club - 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 essential oils and other natural ingredients. During the workshop, each participant will make five skincare products to take home to replace toxic ones! Cost for the Launceston workshop is $35 and covers all ingredients, containers, oils and Paleo afternoon tea. Cost for the Devonport workshop is $30 and covers all ingredients, containers and oils.  Bookings are essential.

- Oily Foodie Fest: Fri 11 Nov, 6pm at Filipa's house, Don. Come along and feast on a delicious spread of oil-infused foods! This event is FREE...But you are asked to bring along either an appetiser, main, dessert or drink to share (the food/drink must showcase a Young Living essential oil/s), as well as your recipe to share. If you don't have essential oils but would like to come, we will provide you with a sample to experiment with! We will dine on some amazing, aromatic foods, and learn some tips and tricks for using essential oils in recipes - PLUS we will leave armed with a bunch of oily recipes that we can continue to use in our own kitchens.

- 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. Prizes for winners. There are currently no spots for competitors left, but spectators are more than welcome to come along and cheer our CrossFit Devonport team on! Go here for more details.

- The Static Monsters: Sun 27 Nov, 10am in Hobart - world-wide Strongman competition. The Static Monsters event is here to showcase the greatest levels of Static Strength in the world! The two most respected lifts in Strength sports, the deadlift and the log lift are on the cards to prove who is the mightiest of the strongmen and strongmen.

- DIY Toxic-Free CLEANING Workshop: Thur 1 Dec, 12:30pm at East Devonport Community House - 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 cleaning products using essential oils and other natural and cheap ingredients. During the workshop, each participant will make five cleaning products to take home to replace toxic ones! Cost is $30 and covers all ingredients, containers and oils. Bookings essential as we have limited spots available. 

- 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.

- Athlete Squad 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? If you answered YES, our Athlete Squad Training Program is for you! This program includes  a Functional Movement Screen, Individualised Programming and 2 x 1.25 hours Semi-Private Coaching sessions per week for only $50 per week! Contact us today to find out if you're eligible to join the program.

- 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
Alysha C - 1 Nov
Ewan S - 7 Nov
Elmer G - 8 Nov
Rene O - 12 Nov
We've got a little bday pressie for you all. Come get it from our office!

HOWDY to…
We've had some new (and old!) peeps join our Move Strong tribe these past few weeks. Welcome to John D, Sharon D, Nicole F, Nicole J, Kendall C, Melekai W, Sharna J, Sally J, Peter B, Josh J, Gerard H, Leeanne H, Michael J, Morgan W, Jordyn L, Aaron C and Zoe W. 
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...
"I joined the Move Strong Athletes program to assess and improve my functional movement. FM is paramount for triathletes and being able to move correctly prevents injury and promotes longevity in such a demanding sport. It will be a long haul to get there, but it's fun and Chris is on standby to ensure I'm doing everything right. I really look forward to going, it's a break from my regular training sessions. Move Stong fits in with my personal philosophy of eat well move well live well. As a a more mature female athlete (!!) I'd encourage anyone to have an assessment done. It's non threatening and everyone is friendly." - Jodi T (Athlete Squad Member)

- "This is the best gym I've been to everyone is friendly and helpful, the workouts are hard but I'm getting results "- Learnna S (CrossFit member)

contact us


32 Don Road, Devonport Tasmania 7310
p.(03) 64242720, m.0402 733 944
admin@movestronggym.com.au

www.movestronggym.com.au

 

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