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March 31, 2019by cclifefit0

The past 2 weeks have been interesting for me.

I have been feeling rather restless.

After leaving my full time coaching role last June, I have just now finally established a good routine for myself. I coach & have personal training sessions most mornings & afternoons/evenings, which means I have the luxury of having the middle of the day to myself.

I can train.
I can eat lunch at home.
I can go for my walk.

And I can listen to shit. Podcasts, lectures etc.

However, the nagging sense of feeling the need to be more & do more is weighing down on me.

Honestly, my heart is telling me I can be doing bigger & better things, while my head stops me & creates huge blocks on that path.
Sometimes, many years of experience goes against you in the sense that you feel what you are doing is not enough.
Now don’t get me wrong. I am not complaining about my situation.

I am very blessed.

I am convinced I have the best, most loyal & hardworking clients in the world. Who put all there trust & faith in me.
I have access to 5 gyms I can use anytime when I need too.

My boss is fairly flexible & trusts me to help her run her business & look after her members.
BUT that feeling is there.. that feeling exists.

I need to be aiming higher, doing better, perhaps evening building my own empire! Sounds cheesy as fuck but THIS is how I feel. The pressure I have put on myself to be the BEST I can be.

So when I feel like this, I listen & I read. I look for inspiration from others, who it seems have felt similarly in one aspect of there lives or another. The last 2 weeks I have consumed so much content at any given spare moment I have had. I have heard interviews with Jamie Fox, Lebron James, Vince Vaughn. I have listened to podcasts from James Smith & Jay Shetty and I have started reading Shoe Dog by Phil Knight, the owner & founder of one of my favourite brands Nike.

People who have built their own empires, in one way or another.
My head is spinning with information. I had to take a break for a few days.
But the key standout for me was learning & finding out about the 6 Basic Human Needs, which honestly I had not come across until this week.

I wanted to share that all with you, in case you too, were not aware.

These 6 needs can be broken down into 2 categories:
1. Personality Needs
2. Spirit Needs

Our 4 Personality needs are:

  • Certainty
  • Variety
  • Significance
  • Love & connection

2 more Spiritual needs:

  •  Growth
  • Contribution

Will break these down in my own words & understanding for you all.
Our need & longing for Certainty tends to come from a survival instinct that is ingrained in us. Some things in our lives MUST be certain. We must know that we have access to food, water, shelter, safety etc What else does YOUR brain need to feel certain? Mine needs to know I can wake up, go get coffee & be able to train every day.

Sounds dumb, but it is true! That is part of my daily ritual & I need that certainty for my peace of mind.

How do you apply it to your life?
Something to think about maybe?

Variety comes from what we DO, SAY & FEEL.

We try/experience different things. Sports, games, adventures, activities, hobbies etc
We say different things. Learn different quotes, have different conversations with different people.
And we feel (#feelz) different emotions every second of every day. Happy, sad, angry, curious, frustrated etc…
To add to that we set new goals? Right?
Variety helps us from getting bored.
How do you add variety to your life?

Significance – to feel unique, special & important.
For me, this works wonders in my PT sessions. I like to make my clients feel significant & do everything I can that might help them experience that. Personally, even being acknowledged by someone, a simple hello, helps me feel significant to them, so I like to make sure I am practising this for others & my clients.

Love & Connection – Need for strong relationships, to belong.
Not going to go into this one very much, we have all hopefully felt love or been in love with another individual. You know what it feels like to experience this & hence why our soul craves this feeling.
A connection is formed on many levels. Friendship, business, Coach to Client, Partners.
Having the skill & patience to take the time to invest into someone by learning about them, asking questions, giving them your time or showing an interest by learning about the things they are interested in. I found these strategies really helpful in getting to know someone on a deeper level.

Love this. Grow or die! A sense of personal growth & self-development.
“Progress = happiness”

My personal example of feeling restless which always leads me to learn & absorb more.
How do you grow?
Play a new sport?
Travel to a different country?
My new most favourite word.
Japanese word. Kaizen “Continual lifelong growth..”

And finally, lucky last…

For me this is a sense of service, of helping others, giving back to others.
I am lucky I can do this on a day to day basis.
So there you have it. Me feeling restless = me learning something new than being able to share it with all of you!
Hope you enjoyed & maybe even got something out of that!


July 4, 2019by cclifefit0
It’s that time again.
Time to pull out the trackies, hoodies, jackets, scarfs, beanies, gloves and all the rest.
Time to enjoy warm chicken soup for dinner a couple of times a week.
Personally, not a fan of this winter business.
I don’t enjoy being cold but I also don’t enjoy wearing a lot of clothing! 😀
I feel suffocated.
The easiest thing to do in winter is well nothing.
Stay inside.
Not Moving.
Not burning any calories.
Not getting out NEAT up because it’s too cold.
Unfortunately, getting to the gym can feel like an impossible task.
When it is windy, dark, cold and rainy outside. The chances of you going straight home after work or staying in bed in the morning are much higher.
Let’s be real. More people are likely to skip training this time of year than at any other time.
But what about your fat – loss goals?
What about your body composition goals?
Should our goals take a back seat just because it is winter?
NO. They should not.
I want to help you.
My own personal strategies for you to help you avoid any excess weight gain this winter.
  1.  DON’T SKIP THE GYM. Make it your goal to hit the gym at LEAST 3 x per week. It is a fact that even 3 sessions can help you achieve your strength and body composition goals you may have. Use that time in the gym wisely. Prioritize your strength training, however a little extra cardio in the warm-up or after your weights can help your total daily energy expenditure, meaning more calories burnt in total. Do this especially if you seem to be sitting more than usual during the day. Walking around in between your sets can help!
  2. CONTROL your carb and fat intake. We all enjoy carbs. Especially in winter. You don’t have to avoid them. Just be smart about them. How can you be smart? Well, you can track how many you are having in my fitness pal. You can time them around your training window. I prefer going post – training for glycogen replenishment, especially after a hard strength session.
  3. USE MY FITNESS PAL. USE IT. Stay within your calorie allowance for the day. It is very easy to overeat! If you are not moving around as much, then its much easier to come out of a calorie deficit.
  4. TAKE ADVANTAGE when the sun is out! Get outside & enjoy it. Walk around a little more just because you can & it’s not freezing.
  5. ADD an indoor stretch session or HOT yoga class to your routine 1 or 2 x a week. Movement is movement.
  6. Get yourself a coach or a gym buddy someone to HOLD you accountable to make sure you don’t miss your gym session.
Don’t use this as a time to let yourself go!
You will regret it in a couple of months.


June 16, 2019by cclifefit0

How do you continue to grow as an individual?
How do you challenge yourself?

I went through a period in my life where I was put in a situation where I felt completely challenged, uncomfortable and out of my depth.

After being a personal trainer for many years, I got offered an opportunity to transition into a full-time CrossFit coaching role.
In the beginning, I was excited. I thought just because I had experience and an understanding of what 1on1 personal training entails, I would slot right into a CrossFit group environment and be fine. For the most part, I was, but TBH I felt like I had HUGE gaps in my knowledge.

I had never coached Olympic weightlifting movements before.
I had never coached gymnastics.
I would still get nervous when there were 10+ people in one class.

The gaps in my brain affected my confidence and my performance as a coach.

And I fucken hated it.
The shit feeling.
I remember it clearly.
I hated standing in front of a room full of people that I was supposed to be leading, consumed with feelings of inadequacy.
I told myself I had to do something.

So I spent the next 2 years, developing and growing my skills as a coach. I threw myself into CrossFit courses, nutrition courses, and movement seminars. I would watch YouTube videos and try different movements and study how they were being coached. I would read articles on training methods and ideas.

I had no choice.
Sink or swim.
I choose to swim.
I didn’t let my lack of confidence defeat me.
I used it to be better.

Growth is painful. Change is painful. But, nothing is as painful as staying stuck where you do not belong.
N. R. Narayana Murthy

And you know what. I didn’t realise it at the time, but it was shaping & developing me into the coach I am today. Everything you do in a single moment will affect you down the track at some point in your life.

In 2 years I expanded my knowledge.
I developed my skills as a CrossFit coach.
And throughout this, I found my passion and love for helping with the same confidence issue’s I struggled with in the beginning.

It took an incredibly uncomfortable situation for me to step up and fucken grow. NOT stay the same.

Now continual growth and self-development have become a huge part of my daily routine.

I used a number of courses to help me become a better coach. And now I use different methods to help me become a better, more well-rounded person.

3 ways that help me continue to grow. And that may help you also.

¹. Daily training. Making myself physically stronger. Pushing myself mentally to sometimes do things I don’t want to do.
Getting outside my comfort zone and trying something completely different like Wrestling for 10 weeks.
Training teaches discipline. Training gives you respect for your body.

². Listening to podcasts is my new favourite way to fill my mind with knowledge, thoughts, and ideas. While I’m driving, walking or sometimes just doing random shit around the house. Learning from people in my field that I look up to. It is such an underestimated pastime. I find a lot of inspiration from listening to people that are high achievers and successful in their fields. Getting any kind of tips I can use and implement in my own life.

³. Asking questions. This sounds dumb but honestly, picking the brain of someone else can be a powerful learning tool. I like to pick the brain of other coaches / personal trainers to see how they approach things and what I can possibly implement to be better.

Off course when it comes to personal growth nothing beats a good book. Most successful people, seem to have that in common. They read a lot. Trying to make this more of a personal goal for myself to get through more books every year.

I hope this can provide and add value to anyone who might be stuck in an uncomfortable situation perhaps lacking confidence in some area. The only thing you can do to help better yourself is to grow yourself.


Without continual growth and progress, such words as improvement, achievement, and success have no meaning.
Benjamin Franklin


November 26, 2018by cclifefit0

What are calories?

Do you know?

Let me try & simplify it as best as I can.

Calories are how we calculate the energy we get from our foods. All food contain calories, just in varying amounts!

Our bodies store the calories we get from food.

Our bodies also burn calories whether it is through our natural bodily functions or our physical activity levels.

All the calories we ingest are made up of things called macronutrients – proteins, carbohydrates & fats.

Our bodies need a certain amount of calories per day to survive/perform just our basic bodily functions, also formally known as your Basal Metabolic Rate (BMR).

This is called our Maintenance level or Base level.  This number is usually based on a combination of things such as weight, height, activity levels etc

The reason most of us put on weight is that we eat in surplus of this number! The extra calories our bodies do not need will get stored as bodyfat. Over an extended period of time if we are not mindful, our weight will go up & up!

If your goal is too lose weight, it is a great idea to put yourself in a small calorie deficit. Make sure the number going in is less than the number going out. This does NOT mean you need to starve yourself! You can create at deficit of 10% of your total calories & still see weight loss results.

For e.g If your base calories are 1900 at a 10% deficit (190) your calories would be 1710.

This would be sufficient enough for you to see results & not feel like your starving or missing out of anything.

Please note this deficit does not include your exercise, this is purely based of the food you eat each day!

There are different methods of finding out your BMR. The easiest is to use an online calculator and these can vary in accuracy but will get you started at least.  Once you have your BMR sorted, its time to start thinking about how to build your diet with the right amount of macronutrients and meal timings.  Different methods work for different people and were here to help you out so stay tuned!

CC- LIFEFIT will be teaming up with Imogen Hooper @balancingact_nutrition QUALIFIED Nutritionist & Dietitian, to bring you guys the best nutrition advice possible!




November 18, 2018by cclifefit0

Ok, we may get a little deep here.

2018 has been the worst year of my life. It has also been the best year of my life.

I made some horrible & bad decisions that affected my relationship with my fiancé, my friends & my work.

My rock bottom was being on my hands & knees outside of the gym I was working at, crying & sobbing uncontrollably, while there were 20 people & all my co-workers inside. I lost it. I couldn’t control my emotions & I felt at that moment I would never get out of the mess I had created for myself.

I proceeded to take 2 weeks off work. And then never returned.

I was lost. I was gone.

I left a workplace, that had meant so much to me, that I had dedicated my life too. Every hour & min of my day would revolve around my work. My fiancé would tell me it wasn’t healthy but I never use to listen to him. I felt like I had honestly lost a part of me.

My horrible & bad decisions led me to leave a place I loved so much, that I thought defined me.

But it didn’t.

And it was the best thing that has ever happened to me!

With great adversities, comes great hidden blessings.

After leaving my job, I had some really dark days. I didn’t know who I was. A lot of my friendships & relationships were dead. I felt completely & utterly lost in life.

I eventually started to find me again.

I started to take control of my life.

What helped was throwing myself into training, as it is my therapy. By making myself physically stronger & pretty much killing myself every session, I was prepping & making my mind strong again. After feeling so broken & lost.

Training helped me get control of my life. I had lost some of my drive for training while I was struggling & dealing with everything in my personal life & workplace.

I started to challenge myself by putting myself out there, as a good coach & PT. I know I am good at what I do. I just needed to believe in myself again & show the world.

I immersed myself in my clients & helping others. My way of giving back to the universe & those around me.

I actually discovered I can do a lot of great things. I did have support from my longtime friend (you know who are) but I managed to get through the darkest period of my life, to now living a life I love & enjoy again.

I realized that I had been held back. I wasn’t reaching my full potential. My adversity was my blessing in disguise & has led me to this point. 

Through my hard times, I discovered just how blessed I truly am.

Now gratitude is something I practise every day to remind myself how far I have come.

As soon as I wake up I like to think about 3 things I am grateful for.

I am not going to lie. This isn’t always easy. Some days I wake up & I can’t do it straight away. My mind likes to remind me of my hardships & my mistakes, and I let it.

But as long as I can take a moment when the time is right to reflect upon & find my 3 blessings each day, I know I can get through my negative mindset.

Empathy for others & Gratitude is my saving grace.

No matter my mistakes and the pain they may have caused, I have absolutely no regrets on the circumstances that have occurred throughout this year. My actions have led me to this point & will shape me for the rest of my life.