We all want to make progress and better ourselves, that’s the reason we train. Some want to gain strength, others want to lose body fat, learn to move better or just live a healthier lifestyle. But to see this progress requires several factors coming together over a period of time.
Most of us at some stage have experienced a halt in progress with our training. Before beginning CrossFit, my gym routine consisted of the same movements repeated different days of the week with little variation. This quickly got boring and I needed something different to get into better shape. After starting CrossFit my mindset on fitness changed, I started to eat healthier, gain strength and build muscle while dropping bodyfat. I became faster at running, my flexibility improved dramatically and I looked a lot better in the mirror.
At CrossFit North Harbour we have seen so many people make a similar change in their lifestyle, which is inspirational. However there are still some people that struggle to improve. If you’re one of these who struggle, take a read of the tips below and start to fix it.
1) Consistency is Key.
Two words; TURN UP. This is a big one. If you come once a week you’re only going to get once a week results. Life can get super busy with family and work but prioritise the time you spend at the Box to at least 3 hours a week and you will start to see changes and your body will thank you for it.
How to nail it: Book out your gym time in your calendar well in advance. Allow yourself enough time to get there and train hard for 1 hour and don’t let anything stop you unless it’s an emergency. This will quickly become part of your weekly routine.
2) Failing to set goals.
We all have the goal of looking better naked, but what does that mean specifically? Come to the gym with specific goals in mind so your training is purposeful, this will speed up your results.
How to nail it: Grab one of our CFNH Goal Cards and write down 3-5 goals you want to achieve in the next couple of months. Anything from dropping 10kg to hitting a new Back Squat PR or your first strict pullup. Hang it on the Goals Board where you can see it every time you’re in the Box.
3) Your diet is a recipe for failure.
You can’t out train a bad diet and your performance is a reflection of what you eat. There’s a saying “you don’t use 91 octane in your Ferrari”, that’s the same for our body. You need to be eating the right foods and the correct amount to fuel your body for exercise.
How to nail it: Start by eating 3-4 meals a day consisting of roughly 30% Protein, 30% fat & 40% carbohydrates. Follow the motto “Eat meat, vegetables, nuts & seeds, some fruit, little starch and NO SUGAR” and get these nutrients from primarily unprocessed foods.
4) Intensity is King!
Do you take it easy at the gym and leave feeling like you could have done more? Intensity is what makes the progress we are after so long as our technique is consistently correct. Now this is going to vary from individual to individual but you want to be training hard every session.
How to nail it: Record your results in a logbook or app. If we record our reps and weight for squatting, or time for a WOD then we have something to compare with and better next time we do that movement or WOD. If your making progress with your numbers in the Box, you can bet you’re making progress in the mirror.
Where to from now? Go through each of these 4 points and ask yourself where you can improve. You may need more improvement in some areas than others. Talk with a Coach at the Box and come up with a plan to be held accountable and stay on track.
Are you ready to start hitting your goals? Send us an email by simply filling out the form at the bottom of the page to come along for a FREE Trial.