Reflect on the open and start working towards your new goal

Reflect on the open and start working towards your new goal.

So far this post should encourage some thinking about

1. your goal(s)
2. the process involved in achieving that goal 

Many of you have started replying back to me which is fantastic! I am reading and responding to all responses so please keep them coming. Especially if you need help or feedback. 

Lets dig a little deeper into “The process” 

Here are some hypothetical scenarios for the process of achieving a training goal. 

1. Achieving a high level gymnastics skill
Eg straddle press from the floor
Minimum time investment 12- 36 months
What would training look like? 
3-4 hours per week on mobility
3- 4 hours per week on joint, core and upper body strengthening
Compliance with nutrition- 90- 99%
De-emphasising weight training- especially for the lower body- (Yes, this means giving up squatting :/)
Personal characteristics of the person likely to succeed at this goal.
Doesn’t mind working out solo for long periods of time. Is diligent with mobility and is very productive in sessions outside of a class setting. Is always willing and able to see a coach face to face on a regular basis.
Social life- largely unaffected as long as nutrition stays perfect- bragging rights very high and Instagram worthy once skill is ticked off.

2. Achieving a moderate level gymnastics skill
Strict ring muscle up- assuming pre- requisite strict pull ups are already present
Minimum time investment 6- 12 months
What would training look like? 
Attending CrossFit classes consistently for general preparedness. Minimum 4 times per week. 
Dedicated mobility training- 2 hours per week
Dedicated joint, strength, core work 2 hours per week. 
Compliance with nutrition? 80 - 85% of the time.
Social life- unaffected
Personal characteristics- this type of person is motivated by a group and finds is consistent with attending classes at the gym. Willing to do extra training solo a few times per week after class and attends gymnastics classes.
Willing to see a coach for individual coaching on a semi regular basis to check in on progress. 

Write down something like this for the goal that you have set. 

Does the process impact your life in a positive way? 
Does this process help you become a healthier person?
Does the process challenge you enough? 

If you answered yes, awesome!

If you have written down a goal like

Qualify for the CrossFit regionals

Or

Run a marathon

..and you aren’t quite sure what that entails. Speak to someone else who has recently achieved the same goal. Have a chat to them about how they went about achieving it. 

Alternatively, lets sit down and discuss it together face to face. Just respond to this email to book in a time :)

Once you know your goal and the process that you are committing to, its time to start chipping away at your goal. 

I recommend using some type of Training Journal. 
Did you know that Lachy and Raph created a The Mind Muscle Project Training Journal to help people all around the world achieve their training goal in 100 days. 

You can check it out here and if you use the code “Creature” you get 10% off and you can pick it up at the gym.

What is the main purpose of having a training journal? 
ACCOUNTABILITY.. knowing that you have to open it up every day and write down a few things about what you did to work towards your goal.

I recommend the MMP training journal because all the prompts are built in. All you have to do it open it up and answer questions. Plus it is packed full of high quality content from fitness professionals from all around the world. 

Post Open Reflection
Participating in The Open is normally filled with highs and lows and lots of learning experiences. This applies whether you are a first timer or an experienced athlete. 
It takes an enormous amount of preparation in the off season and during the five weeks of competition it is mentally and physically demanding. It is important to reflect on your achievements and or failures once it is complete. 

I like to set it out like this

3 things that went well
1. Executed most workouts according to plan
2. Only re-attempted 1 workout (18.2)
3. Gave FULL effort in each and every workout

3 things I could improve on for next time
1. Be less distracted during training sessions. Specifically, I will aim not to look at my phone or respond to emails during training.
2. I felt that my training suffered during the open period. I started taking too many rest days in the final 2 weeks of the open.
3. Spend more time during the year working to improve my deadlift.

Once that is done and dusted, Ev's extra's will start digging into Nutrition :) 

Coach Ev

3 Most FAQ about improving flexibility

3 Most FAQ about improving flexibility

Before I answer these questions I think it's important to recognise that when people say they want to improve flexibility what they mean is, they want to improve "Active Flexibility" or "Mobility".
Here is an example of the difference between Flexibility and Mobility for an overhead position.

Flexibility - using force to put your arms in an overhead positio
Image below

Mobility - ability to place your arms overhead and hold the positio see image below

Therefore flexibility and mobility is useful when you can tick these boxes:
- You can move your joint through a range of motion (ROM)
- You can control that range of motion (ROM)

Back to the most FAQ about Improving Flexibility

1. How do I improve my flexibility? Improving flexibility/mobility takes time and effort. 
Dedicate time every day.
Choose stretches wisely, before training or after training, see below.

2. What are the best stretches before training? The best stretches before training are "flows," we often do in warm-ups before training. Hip or shoulder flows, spiderman lunges, cossacks etc. Think of stretch-type movements where you are moving or flowing through positions.
Watch video Shoulder Flow 3 minutes

3. What are the best stretches for after class? Long holds in stretches followed by active holds. You need to hold stretches for long periods, ideally, 2min + without coming out of the stretch, followed by some isometric holds to help retain the new ROM.
Watch video Lazy Cat stretch 2 minutes
Watch video Down facing lift off isometric hold 3 x 10-15 sec hold/side

START HERE
For the next week dedicate 7 min every day to improving mobility by following these steps:

1. Choose one joint or body part that you feel you want to work on for week.
2. Dedicate three minutes of flow movement before class e.g. Shoulder Flow. Set the clock and move for 3 min straight.
3. Dedicate five minutes post-training to work on your joint you want to improve. Hold the stretch for two min + followed by an active hold.

Not sure where to start, follow the videos above.

I'd love to hear how you go with this. If you have any questions or topic suggestions email me on: kat@creaturefitness.com.au

5 Tips For Linking Your Toes To Bar

5 Tips For Linking Your Toes To Bar

Toes to Bar (TTB) are a very important skill in our sport, we do them all the time in workouts, much of the time we are required to do many reps which is why efficiency is so important.

The drills below have helped many of my clients go from doing singles to linking five or more reps. Linking reps will make the biggest difference to your workout.

Here are my 5 best tips to help you get bigger sets of Toes to Bar

1. Stop doing single TTB in workouts
This is my top tip, the more you do swinging singles the further away you move from linked TTB. This movement won't help you develop your skill, coordination and it won't transfer to other kipping movements. Instead, start doing kipping Toes to 90 degrees or higher but ensure you link the reps.  

Watch video (if you have tight hamstrings soften your knees)
Toes to L (or higher) 5-10 sets of 3-5 reps

2. Practice positions Hollow & Superman
Practice hollow and superman positions in all the variations, the best thing about this is that it will transfer to all your other gymnastics movements.

Hollow hold or rock 3 x 20-40sec
Superman hold or rock 3 x 20-40sec

3. Build Hip Flexor strength
A significant requirement is hip flexor strength, this is often overlooked. You're lifting your toes to the bar hundreds of times, hip flexors need to be prepared.

Watch video
Seated hip flexor lift (straddle or pike) 3 x 10-15sec/side

4. Straight Arm Strength
To help you get the angle of your body and reduce the distance to the bar.

Watch video
Straight arm pulldown 3 x 10 reps (increase band thickness to increase difficulty)

5. Hip and hamstring flexibility
Improving flexibility in hips and hamstrings will allow you to achieve an open kipping position as well as getting your toes to the bar without restriction.

Watch video
Kneeling lunge 90sec/side
Kneeling pike 90sec/side

Follow the steps above and you will probably recognise where you need more work. If you're unsure grab me next time I see you in the gym.

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au

5 Healthy Breakfasts For Busy People

5 Healthy Breakfasts For Busy People 

Breakfast can be one of the more challenging meals of the day, one of the reasons is time. Skipping breakfast can result in reaching for something unhealthy on the run or temptation for less than healthy treats in the office.

If you struggle for breakfast ideas or prep time, I thought I'd share my quick breakfast suggestions with you. As with most healthy habits, preparation is the key. Plan ahead, have all the ingredients in the fridge.

 

Monday- Mini Frittatas, pre-cook Mini Frittatas for a couple of days. Mini Frittatas

Tuesday- Breaky bowl, easy to prep, you can even chop up your veggies the night before or boil some eggs in advance. I will sometime even have some chicken in my bowl from last nights dinner. Breaky bowl

Wednesday- Buckwheat porridge, an alternative to oatmeal porridge, and for those who can't stomach eggs every day. Buckwheat porridge

Thursday- Banana pancake, super quick, one of my favourites. I like to add some almond butter and serve with Chobani greek yogurt. Banana Pancake

Friday- Smoothies, there are so many variations with what you can create. Throw in some fruit, veggies, protein powder, blend and you're good to go. The Fit Foodie has a tonne of ideas if you want variety. Smoothies

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au

Are you drinking enough?

Are you drinking enough?

We're well into the season of winter, I thought it was a great time to talk about hydration. It seems like a summer topic, however I've noticed is that there are less water bottles left over at the gym of an evening.

Dehydration can be less noticeable in winter, it's cold, you sweat less

Did you know the average Australian is chronically dehydrated and probably don't even know about it...even worse is that 2-5% dehydration can result in up to 30% performance reduction!!

There are some many health reasons for you to keep up your fluids, I'm going to share what I think will interest you most: Dehydration can have many physical and mental affects on your body

Physical - Maximise your performance - obviously this is a big one for many with you. You're in the gym every day, you want to maximise your training sessions. You definitely don't want to be leaving 30% on the table. While water intake needs may vary generally men will need approx 16 cups and women 11 cups from fluid and non fluid sources.

How to spread out your water intake around training
500 ml of fluid on the night before exercise
500 ml in the morning
500 to 1000 ml, 1 hour before exercise
250 to 500ml, 20 minutes before exercise


Mental - Dehydration can affect your mood and brain function Dehydration can affect memory, concentration, learning, reaction time. It's definatley reason enough to have a big bottle of water on your desk at work. Everyone laughs about my "serious" water bottle, but it really helps having a big bottle you don't need to refill every hour.

If you don't have one, get one ASAP, if you do start using it.

Want to read more:
https://www.precisionnutrition.com/all-about-dehydration
https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au