The key to long term success - Habit forming

Have you ever missed out on accomplishing a goal or target because you were overwhelmed? Was there just too much to think about or you had to do too much at once? 

We aren't going to lie to you - it is not any easy task setting up your nutrition plan, changing habits and having to monitor everything. 

This page is going to provide some simple solutions to common issues and allow you to focus on what's important....crushing your CrossFit performance!



Short term effort = long term success

It is important to recognise that it does take a conscious effort to get your nutrition plan in place.

However once you get through the initial "aaagghhh theres so much to do and change" it becomes a lifestyle opposed to a diet.

We are here to support you at every step

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Habit - the key element

As we have said before we are here to provide you with a SUSTAINABLE nutrition plan. 

A key element to doing this is BUILDING SOLID HABITS.

Now we know this sounds boring and we know that you KNOW you need to do it. 


Everyone needs direction, guidance and support. Below are some resources that will help make this process easy.

Use one, two or all of them to make sure you are on the right track.

Maximise your nutrition plan


Forming habits is probably the most key area of a sustainable nutrition plan. Short term "diets" don't allow for habits to be built. There is a process of building habits and the 3 R's is a simple process flow to understand how we build habits.

You can see that the key element to the process is the third step and the positive re-enforcement to make you repeat the habit.

Research has shown that when people try to change a single behaviour at a time, the likelihood that they’ll retain that habit for a year or more is better than 80 percent. When they try to tackle two behaviours at once, their chances of success are less than 35 percent. When they try for three behaviours or more, their success rate plummets to less than 5 percent.

What we would like you to do is to identify a weak area or a blocking factor and make a conscious effort to make a change. We need to change the routine. This is what having a nutrition plan is all about. It gives you structure and a pathway to help you get to the reward part of the habit flow. 



Set alarm on phone to go off at 3 hours before your workout


Eat your snack / meal 


You go into training feeling fuelled and crush the workout 



Set alarm on phone to go off at 3 hours before your workout 


Turn alarm off, dont eat anything and carry on with work. 


You travel to training, feeling hungry, start the workout feeling fine but then crash during second half of the WOD. You just want it to finish! You are super hungry so then overeat at dinner as you haven't eaten for 7 hours. 


So we want to identify WHY we ignored the alarm. Maybe you didn't have anything with you, you didn't prep your food, you were too busy at work to eat etc

These are the details that we need to iron out. There is always an answer as to why the routine doesn't work but we just need to figure out a strategy to help you get to the reward phase. Accountability and support is a crucial area of this. Use the FACEBOOK GROUP to post any problems you have and we will answer them and provide a solution :)



The one thing

An excellent book that we highly recommend. It provides a simple step by step process that you can use in any area of your life, not just with nutrition



Productive app

This is an AWESOME app and we have been using it with clients with great success.

You can choose from the pre set goals, set up your own and just swipe to complete each one. For the data geeks in us there are graphs and all sorts :)