Fi's Six Week Challenge - Final Week!

Hey guys!

Welcome to the final week of the Challenge.   I can’t believe how quickly the past six weeks have gone.  I had a little bit of a set back last week, I had to fly to Melbourne twice for two separate photo shoots, so I missed a full week of Crew training.  I was really disappointed as I  was starting to really see a lot of improvements to my fitness and also my health.  Having to miss a full week of training is really hard - I started suffering withdrawals and I was scared that I was going to lose a lot of the hard work I had put in.

Before heading to Melbourne I had every intention of training every day, I filled my case with my training gear but once there and working long days I only managed to get in one session.  But I guess that's going to happen from time to time, and I won't always be able to attend a full week of training - so for me, it's about making sure that I train hard and eat well when I can and make the most of each session that I get to. That way, I won't feel guilty when I do have to miss a session from time to time. 

However, because I knew that I was missing training, I really concentrated hard on making sure that I was eating well.   I managed to be a lot better with my food and even attended lots of catch-ups and a 30th without a drop of alcohol passing my lips! With the possibility of sounding like an alcoholic I realized the other day I have been sober since the 8th of January! Very proud of myself!

But very happy to be back in Bondi and back training with the Crew. 

I am really pumped about training hard during the final week of the Challenge. I am going to give it a real nudge, I am going to try to make as many session as I can.

This morning, we did the final fitness test with the Bondi Crew. It was amazing how much everyone has improved over the Six Week period. I was a bit scared that because I missed training last week, I  wouldn't have improved my results, but I did - which was fantastic and gives me that bit of motivation I needed to push myself at training this week.

In a world of pain!

Good luck to everyone for the last week of the Challenge - hope you guys smash it.

Fi x

p.s. did everyone see the sunrise this morning - here's a photo Troy took of Bronte - amazing hey!

What a sunrise! So glad I was there to see it!

Fi's Six Week Challenge - One word - Sandhills!

 At the end of last week, I told you I was going to take on the sandhills at Cronulla on Saturday morning.

So, at 7:00 on Saturday morning I met the rest of the East Side Crew Run Club at Bronte Beach and we all got in our cars and made the trek down to Cronulla.  I was really excited when Kimmy first told me about doing the sand dunes (sounded like fun at the time for some reason!) but I got pretty nervous beforehand, as it has been about six years since I have tackled a sand dune.  Plus it started absolutely pouring on the way down - which just added to my nerves.

 

 

Taking on the wall of sand

 When I arrived and saw the massive mountains of sand - I was sort of regretting my decision to try and run up these things!  But it was actually a really great session! I think everyone was equally as nervous as I was, so we were all cheering each other on, and it was just a great atmosphere. Everyone was so happy to make it through the session, and even though our legs were burning and felt like lead - we were a very happy bunch at the end. I felt very proud of myself for giving it a go!

Absolutely smashed! 

 

 

Feeling like Champions!

It was really nice to finish the session by going to breaky with all of the other Crew members and have a catch up away from training and talk about the session.  It always seems like the harder the sesssion - the more everyone likes to talk about it! 

Breaky afterwards

One of the good things about the Challenge, is that I can still go to breaky and dinner with friends and be able to stick to the meal plan.  I have found that I now know a lot more about basic principles of nutrition and what I should be eating at each meal.  For example, the breakfast for Saturday was scrambled eggs with spinach and mushrooms.  So it's really easy to order this at a cafe - I just swap the scrambled eggs for poached so I know that there isn't added cream etc. in the eggs. 

But overall, following the meal plan is a lot easier than I thought it would be. Each week, we get given a shopping list with all of the ingredients we need for the week to come, so it's really easy to grab the ingredients and prepare your meals in advance. The meals are really tasty, and I've learnt a lot more about using herbs to add flavour to your meals!




Looking forward to the rest of Week 4 - think it's going to be a great week!

Fi 

     

Fi's Six Week Challenge - Learning the importance of recovery!

 I have just finished my third week of training and am feeling really good. Lots more energy and I am starting to notice some really positive changes to my strength and fitness. I can recover faster between intervals and I am starting to learn how hard I can push myself.  As an indication of how I have improved, we do a high intensity circuit at the end of each strength training session.  On Monday, I completed the circuit in 4:20.  Today I did it in 3:18 - so over a minute faster! 

Healthy Breaky! Poached eggs, smoked salmon, spinach and tomato. Yum! 

Which brings me to my next point! I have gone from not much training to now training over 7 times a week.  Kimmy and I sat down and worked out a program with the aim of doing two things. Firstly, ensuring that I was getting the right balance of sesssions to help me achieve my goals, and secondly to make sure that I don't burn out or get an injury.  For instance, I am doing two sessions on Monday, cardio circuit in the morning and strength in the evenings.  Because of this, when I go to the running session on Tuesday, I have to really cut back the intensity and use it as a bit of a recovery session.  It's hard to do that though when everyone is pushing themselves - you get caught up in the competitiveness! 

East Side Crew guys doing strength training!

This week, I think the double sessions caught up with me a bit.  I started getting a really tight hamstring and I was a bit scared that I might have torn something.  I missed Wednesday's session and went to the physio instead.  As it turns out I have not torn anything thank god but pinched a nerve from my muscles being so tight.   It made me realise how important it is to warm down properly! By the end of the session I am usually so exhausted I really have no energy left to stretch!  But from now on I need to make sure I stretch properly after each session.   

Tomorrow I am going to take on the Cronulla sandhills with the Crew! So nervous! Wish me luck!! 

Fi 

Fi's Challenge - Week Three!

So we are in to week three of the Six Week Challenge and I am starting to feel really good. It feels like my energy levels are starting to pick up and my body is getting used to clean eating.  

Monday morning is weigh in day and I was happy to hear I am 4 kilograms lighter! However, for me, the best part of this Challenge is that the focus isn't on weight loss, but rather on increasing strength, fitness and health. I am surprised how losing weight has not been my all consuming thought, like it has been in the past.  Previously, I would weigh myself morning and night keeping track of every gram I lost or gained.  I would train solely to help myself reach a number on the scales. 

This time around it is a very different story,  I am focused on becoming fitter, stronger and healthier.  I am not looking to drop huge amounts of weight. I am happy with my curves but that said I am keen to get everything a little tighter and perkier!   My body is a weird one and loves to fluctuate, depending on the time of month, how much salt I ate and all sorts of factors, I can gain 4 kilograms over a weekend but then lose it again in a few days.  So all the focus on the numbers on the scales is a bit pointless and it is all about how you feel and more importantly how you feel favorite pair of jeans! 

Fi running up the stairs in the fitness test this morning.

This morning's session was the fitness test, and for the first time in a very long, long time I cried during the session.  Pretty embarrassing really, but I just pushed myself to the point where I hyperventilated and cried.  I think it is a good thing though because in the past I have only ever reached this point with someone screaming at me and with cameras in my face.  Today though I had Kimmy at my side giving positive encouragement and I think the reason I broke down a bit was because I had pushed myself to my limit.  I guess that's a good thing, and shows how motivated I am to train hard and really make a difference to my fitness levels this time around.  Hopefully next time I push myself that hard, I will manage to keep myself under control!   But all in all great start to the week, and excited for the week ahead! 

CREW TRAINING PHILOSOPHY

CREW PHILOSOPHY

The East Side Crew philosophy is simple and is the foundation for everything we do. The six key components of the East Side Crew philosophy are knowledge, goal setting, nutrition, exercise, enjoyment and community.

KNOWLEDGE

We believe that a sound knowledge and understanding of fundamental health and fitness principles is the key to improving your performance, achieving your goals and to living a healthy, balanced lifestyle.  At the Crew we are constantly seeking to improve ourselves and our training through learning new skills and gaining new knowledge. We want you to be able to share this knowledge with us, apply it in your daily life and in turn be able to share it with people close to you. 

GOAL SETTING

We believe that goal setting is vital for continued athletic and personal growth.  Goals provide a focus to your training and the motivation required to train well, week in, week out. We help you to set achievable goals that will challenge you, inspires you and ensures that you remain accountable to yourself.  Let us know what your goals are for your training and nutrition so that we can work with you to achieve them and create new goals.

NUTRITION

“You can never out-train a poor diet.”  We believe that good nutrition is the foundation of athletic performance, health and physical and mental wellbeing.  The Crew FRESH Food philosophy is a clean, healthy and sustainable way of eating that will increase your athletic performance, improve energy levels and lead to a healthier and happier you.

Nutrition is important not just for training and performance, but a healthy, balanced diet has so many other benefits that will impact in all areas of your life.  It is amazing how many Crew members tell us that by following the Crew FRESH Foods meal plans and eating Crew FRESH Foods they have improved concentration at work, brighter and clearer skin, reduced cellulite, more energy to play with their friends and family, a better understanding of how to feed and nourish themselves and their families, less illness and injuries and an overall sense of well-being.  Eating well will not only make you feel good, but will also make you look good! 

EXERCISE

Exercise is good for you in so many ways! Exercise is a great way for you to focus on you. We all lead busy and stressful lives.  A consequence of a busy lifestyle is that we don’t spend enough time working on our own health, sanity and wellbeing. Exercise is a great way to give a little bit back to yourself.  Exercise promotes the release of ‘feel good’ hormones, such as endorphins, which help to create a feeling of euphoria, help to reduce stress and anxiety and make us feel happier overall.
Together with the mental benefits of exercise, exercise will also make you look great! By training your body, you will increase muscle tone and definition, reduced body fat, improve posture and develop a new level of confidence. 

ENJOYMENT AND COMMUNITY

The core of the Crew is friendship and community. By joining the Crew, you are now part of the Crew community.  The Crew community is people that support, challenge and encourage each other and just enjoy being part of the Crew.

We truly believe that in today’s non-stop world, you have to take time out to enjoy yourself. The East Side Crew philosophy is underlined by a sense of enjoyment.  We love what we do and we want each Crew member to experience that sense of fun and enjoyment that comes from doing what you love and achieving your goals.

We think that one of the best things about Crew trainings is being able to get outdoors to enjoy the beautiful Eastern beaches and parks, to breathe fresh air and to be a part of nature. We are lucky enough to live in some of the most beautiful locations in the world, however for a lot of us, we don’t get to enjoy the amazing scenery and nature of where we live as much as we would like.  East Side Crew trainings give you the opportunity to be part of nature and enjoy these amazing locations. 

East Side Crew Group Fitness

WE BELIEVE FITNESS SHOULD BE FUN!

East Side Crew helps you achieve your goals in a great training environment.  Whether your goals are to improve your fitness, lose weight, increase lean muscle mass or just to get outdoors and meet new people, East Side Crew will help to achieve these goals and more.

We use fundamental health and fitness principles and we do them exceptionally well. Whether you choose outdoor group training, personal training or our events training, we will ensure you that your Crew experience makes you look and feel fantastic. East Side Crew allows you freedom from contracts and commitments.  You choose when, where and how often you train. You'll become addicted - we promise!