movestrong newsletter - december 2016



movestrong training

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 SThanks 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

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
Serves 1

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
Terra Salad
2 cups roughly chopped red and green lettuce
½ medium raw beetroot, grated, unpeeled
4 strawberries, sliced
1 tbsp raw sunflower seeds
Raspberry Vinaigrette 
3 tbsp balsamic vinegar
3 tbsp extra-virgin olive oil
8 red raspberries
½ tsp crushed red pepper flakes

Beef Burger
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.
Terra Salad
Toss together in a serving bowl all the salad ingredients.
Raspberry Vinaigrette 
In a food processor, mix together all the vinaigrette ingredients. Spoon over salad and burger.

movestrong message

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!

connect with us

Move Strong Promotion

Ho ho ho, Merry Christmas!

We have a hot stack of FREE $50 gift cards for Move Strong members to give to their friends and family for Christmas. These gift cards can be used by new members for any of our services, including Private Coaching, CrossFit Group Training, 24/7 Gym Access, Individualised Programming, Nutrition Program, Youth Classes and our new Athlete Squad Training Program. 

If you have a friend that you think would dig being part of our Move Strong tribe, ask Coach BigDog, Coach Jase or Filipa for a $50 Gift Card.

We also have Gift Vouchers available for all of our services. Let us know if you'd like to purchase one to give as a Christmas pressie!

movestrong updates

- Move Strong Youth: Only a few more weeks left of our Term 4 Youth Classes. If you have a child that would like a taste of our very popular Youth Classes, they're welcome to drop in for a casual class for $10 before the end of the year. Our Youth Classes (for ages 10-15yo) are held every week on Tuesdays and Thursdays @ 1545. PLEASE NOTE: There will be NO Youth Classes during the Summer Holidays. Youth Classes will resume first week back of Term 1.

- Christmas/New Year Timetable Update: We will have an amended timetable over the Christmas and New Year Period. See the Christmas timetable below in our 'movestrong message' section.

- Move Strong Christmas Party: Fri 16 Dec, 6:30pm at Tracey & Stu Kent's Home, Devonport. 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!

- DIY Toxin-Free SKINCARE Workshop: Sat 17 Dec, 3:30pm at the Purple House Learning Space, 47 Wilmot Rd, Forth - run by Filipa from Move Strong Gym. Come and learn how to make your own Toxin-Free SKINCARE products. These make great (and cheap!) Christmas pressies, and you can feel 100% comfortable knowing that you will give your loved one a gift that will support their health and wellness (and not slowly kill them like many other commercially made products!). This workshop is hands-on and practical, but you will also receive a wealth of knowledge on how to care for your skin (and your entire body and mind) inside and out, as well as how to navigate your way through the cess-pool of toxins that proliferate our lives. During the workshop, each participant will make five skincare products to take home to replace toxic ones! Cost for the  workshop is $50 and covers all ingredients, containers and yummy treats.  Bookings are essential.

- Iron Trial - Arnold Strongman Qualifier: Thur 26 Jan, 9am at Henley on the Mersey, Latrobe. Tasmania's first Arnold Strongman qualifier competition. Held at Bells Parade, Latrobe in conjunction with Henley on the Mersey on Australia Day. Five gruelling events set to test the strength, power and stamina of competitors: Yoke carry, Tyre + farmers carry medley, Monster DB, Car deadlift and Hand-over-hand pull. 

- 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
Jake M - 1 Dec
Joshua B - 4 Dec
Heston D - 8 Dec
Kayden W - 8 Dec
Elmar V - 12 Dec
Selina S - 16 Dec
Sam H - 22 Dec
Brett R - 24 Dec
Marc B - 27 Dec
Jimmy J - 28 Dec
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 Steve S, Candace T, Marc K, Beau H, Kassie E, Rhiannon M, Blair R, Julie J and Stuart J. 
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 would like to say a MASSIVE thank you to Chris for the fantastic coaching and for creating an environment in which you want to constantly do better. Even if it means having a constant stream of: "Watch your feet. Don't drop your chest. Keep your knees out. Heels on the ground!" while you try and focus :) I have learnt more, technique wise, in 3 months that I did in 3 years at my previous box. I so appreciate the attention to my physical limitations and being shown how to do scaled versions or alternatives. My Achilles tendons thank you! Then, I would like to send a shout out to my 9h30 class: I found a little family in that class! I was instantly made to feel at home and like I was part of the team. Words cannot express the gratitude I have toward everyone I have come across at Move Strong, but particularly my 9h30 WOD buddies. Move Strong is a fantastic gym with world class coaching, constant comic entertainment and a support system that stretches beyond the walls of the gym" - Helynn M (CrossFit member)

- "Move strong is an awesome gym!! Chris "big dog" is a legend and the nicest guy you'd meet. Always happy to help and definitely knows his stuff. If you're looking for a gym in Devonport I couldn't recommend them highly enough!!"- Michael V (Visiting CrossFitter)

contact us

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


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