2016 has been an awesome year. We've seen lots of new faces in the gym, we've grown closer together as a gym community and family, and we've had so many members continue to grow, and achieve amazing things. We had a ripper CrossFit Devonport crew turn up to compete at the CrossFit Levitate Partner Comp last month. There were lots of PR's achieved, and some of our teams, through hard work and dedication, made placings. Thomas B and Brandon Z came 2nd in the Men's Team category, and Coach Jase and Olivia N also came 2nd in the Mixed Team category. Last weekend we also had a strong team of competitors at the final round of the 2016 Tasmania's Strongest Series in Hobart. Everyone did extremely well, and it was awesome competing alongside you all.
Photo by Donna Seen Fitness Photography
What makes Move Strong Gymnasium different to other gyms is that we're a progressive gym. Whether we are CrossFitters, Powerlifters, Strongman competitors, or training for individual or team sports or just for our own personal development, we always train to perform better, get stronger, be faster. We don't just go to the gym to get a bit of 'cardio' or to 'burn' calories. Our programs are based on linear progressions, and we encourage and assist all of our members to achieve new PR's and goals consistently.
I am dedicated to helping others achieve their athletic performance goals. This truly is my passion, and I love to see others progress, just as much (and even more so) than seeing myself progress. It's for this reason that I feel impressed to give away my ''BigDog Linear Progression' program to all our readers for FREE! I usually charge around $310 for an Individualised Programme, but, hey, it's Christmas. So here's my gift to you!
This is my go to program whenever I need a change in what I do. I’ve run a similar program for hundreds of people. It works. It’s simple. Every rep should be fast and punchy, no grindy reps. A miss is not ever going to happen in this program. Failure is simply when are unable to do the rep fast and without confidence. There is, I repeat, no missed reps. No bailing. No need for a spotter. You will make every rep. If you can’t, and you’re not sure you can, you go to the next phase of the progression. Simple.
Photo by Donna Seen Fitness Photography
We'd also like to make special mention here of our strong movers who have been with us for two years - Selina S and Thomas B - and one year - Amyee S. 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!
I just finished doing a most amazing 21-Day detox (Whole Detox by PhD nutritionist, Dr Deanna Minich), which went far beyond traditional detox regimens that focus only on nutrition (and usually only on the detoxification system with green juices, etc). This detox works to conquer all of the physical and emotional toxicities that keep you from feeling your best, by combining mind-body medicine with the whole spectrum of colour in foods. Every three days you embrace a new colour-code of foods, which relate to a set of body systems, as well as emotional and spiritual aspects. It sounds complex, but if you read Dr Minich's book it all makes complete and beautiful sense!
The detox was so easy and a joy to do. The meals were tantalisingly delicious, that I hardly ever craved sugar or other junk foods. And I was eating way more than what I usually would, so I never felt staved - and as a little bonus, I actually lost a few kilos without even trying! Best yet, I felt great while doing it. I'd highly encourage everyone to try this detox (or one similar). In this toxic world that we live in, it's recommended to do a structured detox at least two times a year (maybe after Christmas would be a great time to start!). And in between, you should still eat a tip-top real food diet, to assist and keep your detoxification system happy and functioning well.
I thought I'd share with you a RED recipe from Whole Detox. Research studies show that the colour red provokes urgency in our survival, revving up the stress hormone and gearing us to fight or flee. Considering this, it's interesting that, nutritionally speaking, red foods are full of vitamin C which helps to balance the production of the stress hormone, cortisol. We also need vitamin C to support our immune system, and defend against colds, flus and more serious ailments. Red foods such as red meats also contain lots of iron. In the right quantities, iron can help to stabilise our red blood cells for better oxygenation, helping us to feel invigorated and alive.
This quick and easy recipe is great for lunch or dinner. I loved that all of the recipes in Whole Detox were so quick and easy to make - most only taking about 10min to prepare. Everyone has the time and ability to eat healthy!
Terra Salad & Beef Burger
200g grass-fed ground beef
2 tbsp diced red onion
¼ tsp turmeric powder
½ tsp dried rosemary
Dash of ground black pepper
Dash of sea salt
1 tsp extra-virgin olive oil
2 cups roughly chopped red and green lettuce
½ medium raw beetroot, grated, unpeeled
4 strawberries, sliced
1 tbsp raw sunflower seeds
3 tbsp balsamic vinegar
3 tbsp extra-virgin olive oil
8 red raspberries
½ tsp crushed red pepper flakes
In a bowl, mix together the beef, onion, turmeric, rosemary, pepper and salt. Form the mixture into a hamburger patty. Heat the olive oil in a pan, and pan-fry the burger from 7 to 10 minutes on each side.
Toss together in a serving bowl all the salad ingredients.
In a food processor, mix together all the vinaigrette ingredients. Spoon over salad and burger.
Come celebrate Christmas with us and a year of moving strong!
We'll be providing the meat and some healthy sweet treats. It would be great if you could bring along a side dish for dinner to share. BYO drinks.
Tracey and Stu Kent have kindly opened up their home for our BBQ. We'll send you their address when you RSVP.
Please RSVP by Tue 13 Dec for catering. Feel free to bring your families along!