January is over… now what? Motivation comes and goes, if you’re like most of us you’ve probably experienced a slump already this year. It doesn’t last long does it? I think it was Michelle Bridges that said we really can’t rely on motivation to reach our health and fitness goals. It’s basically an emotion –…

We all set big goals for the new year, but have you been putting in work for yours? Man, it’s so nice to start a fresh year, right? December is always such a flurry, school holidays, Christmas parties, family, huge meals, drinks, treats. SO many treats! Haha It’s all good. That’s part of life. So…

The CrossFit Games Open is coming, have you signed up yet? Every year as coaches we face the same challenge, we know the glory, joy & feeling of success the Open brings, but most of our members are petrified of it. If you’re not sure what the CrossFit Games Open is yet, it’s quite simple….

I’m gonna be honest, you probably won’t make it. There might be a new kilo. But here are some important things to remember: It’s likely temporary. You know when you eat 1kg of potato salad – you will weigh 1kg more right? Sometimes the weight is literally food in ya belly. Once your body processes…

It’s okay to give up on your dreams. Sometimes your dreams are not working out the way you planned. Sometimes your dream turns out nothing like you expected. Sometimes your life changes and your dreams change too. Thats okay. “Giving Up” is a term usually associated with shame, guilt, even laziness. It shouldn’t be. Lives…

Its a loaded question. Should I eat this? It’s something my clients ask me often. The answer isn’t black and white, there are no “good foods” and “bad foods”, there is only food – it all has calories and nutrients, maybe some more than others, but it acts as a fuel to get you through…

Protein is an essential nutrient that promotes growth, strength, energy, weight loss, and more. It’s also the most common macronutrient people striving for fitness struggle to eat enough of! So why is it so important and how can we get more? The Power of Protein Protein is an important component of every cell in the…

Could drinking more water be the key to reaching your goals? We all know it’s “good for you” but how important is it really and how can we add more water into our days? Week 1 of our November 30 Day Nutrition Challenge at CrossFit Long Haul in Maddington is focussing on upping our water intake and…

Getting started can be hard, scary even! Our 2 Week Beginners Bootcamp is designed to make it easy, with everything you need to get on track & succeed. We kick off on Jan 8 & 10! Join other beginners, just like you as they get started on their fitness journey or step out of their…

HIGH INTENSITY TRAINING FOR WEIGHT LOSS   High intensity, HIIT, Interval training, whatever you want to call it is all the rage right now! Gone are the days where long, steady-state boring cardio was the answer to our weight-loss woes. It’s all about high intensity now! There are loads of pro’s to high intensity: It’s…

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