Get results: Three key principles


 Have you heard the saying, “you can’t pour from an empty cup?” This idea is key when it comes to getting results with your training. Our bodies are hard-wired to achieve the number one priority for every single one of us… SURVIVAL. Yep, this comes way before healing and repair, muscle gain, fat loss, fertility, energy creation and happiness (in no particular order).

 If we’re running on empty (and maybe a few too many long blacks), performance and body composition changes become very hard to achieve as these changes require resources, fuel and nutrition that a lot of us just don’t have access to.

TAKE ACTION: Get your basic health needs right first. Start with sleep, stress management, nourishing food and some rest and recovery time. Without these things, you’ll be expecting your body to make changes that aren’t a priority.



We bang on about this one, but it really is the not-so-secret weapon when it comes to getting the results you’re after. Why does the RESET nutrition program work? Why do top athletes follow a training plan? These force you to be consistent.

Consistent training and consistent nutrition will lead to a consistent stimulus and the ability to create change. The magic really happens when you realise the gold in this principle and can apply it to all areas of your life – take regular action towards your goals and you’ll be amazed at what you are capable of.

TAKE ACTION: If you’re not getting the results you want, ask yourself the very important question – “Am I taking consistent action to achieve them?” If you want to change your physique or improve your fitness, are you getting to the gym 3-5 times per week? Reserve your classes, speak to a coach about formulating the best plan for you and then show up and do the work. Give it time and reap the rewards.



Consistency is a big part of the picture, but how you progress your work is an important factor in getting results.

Progressive overload is the gradual increase of stress placed on the body during training. If we roll back around to the primary goal of survival, progressive overload is a way of telling the body that it needs to adapt to the stressors in order to survive. It needs to get stronger, faster or more efficient. It needs to build more muscle fibres, more connective tissue, an ability to carry more oxygen or new communication pathways to service new movement patterns. The human body has an incredible ability to adapt, but it won’t use up resources to do so unless there’s a need.

TAKE ACTION: If you’re taking the time to get to the gym or work with a trainer, make sure you understand your progression and this means knowing what weights you’re lifting, how hard your working and how you’re moving. Whether it’s a change in your forward fold (can you get any closer to the floor?) or the amount of weight on your barbell in a back squat, know how you’re adapting to stay on track, excited and moving towards your goals.

New Year : What does it mean to you?

With the New Year often comes a list of resolutions or goals – maybe over a glass of wine on New Years Eve, or recorded on the first page of a fresh new diary (I seem to have SO many diaries with 5 pages used and the rest blank!)

Don’t get me wrong, I’m a BIG believer of goal setting, dreaming and planning. I love sharing big epic plans with loved ones and it’s even better when we manage to make them happen. I believe that if you have no idea of where you’re headed, it’s impossible to stay on track.

I love the New Year and that fresh start feeling. I know many of you don’t like to set resolutions at the New Year, but something about reconnecting with my goals on the 1st of the 1st gets me excited and it works in well with the quarters that I use to organise my life and business. For the last three years, I have worried less about setting a list of short and long-term goals and have focussed more on a ‘theme’ or intention for the year. For me, 2018 was about New Growth and with a new baby, established kitchen garden and exciting business venture, it’s rewarding to look back and celebrate the wins. More than anything, observing 6 months of baby Jackson’s new life has solidified how fast time flies and the importance of doing more of what you love – less out of habit and more out of intent.

I haven’t yet locked down my intention for 2019, but I love that the New Year is an excuse to take some time to re-connect personally and also with my loved ones to make sure that my daily actions are aligned with the path I want to walk and the story I want to write. A theme or intention can remind us of the values that are important, and sometimes allow us to see where we may be loosing sight of the bigger picture (like wasting time in the insta-abyss, am I right!?)

Part of the process for me is to re-asses my values, main focus points and also to reflect on my day-to-day actions. I do this every year at the YEAR BY DESIGN event that we host at Workshop Gym. At this event, we discuss intentions and values over vino and snacks while getting creative and kicking off the year’s vision board. Really though, it’s a chance to get together in person (and offline!) for some cheeky drinks, delicious food and crafty goodness.

In 2019, YEAR BY DESIGN will be held on the evening of Friday 1st February – save the date and stay tuned for early bird ticket release coming soon. If you don’t want to miss out, jump on our email list here.

 Do you like to set an intention or theme for the year?

Crush Your Winter Training like a Champion!

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OK, so it's cold. It might not quite be snowing, but it's definitely on the chilly side here in Melbourne.

The thing is, we ALL know that this is when we want to start to get results. 

We know we if we can just get our mojo on over the cooler months, we'll be flying high when Spring rolls around, ready for the beach!

But, the cold is real. So, how do we deal with it to make sure we are set up to succeed?

Here are a few tips to keep you firing on all cylinders:

  1. How it starts is how it ends. ALWAYS train on a Monday. Start the week off strong and momentum does wonders. You can go at your own pace of course, but set the alarm, get yourself out of bed and in the door on a Monday and you are on your way to the top.
  2. Be set up to train. People train in Winter. It's a thing - get yourself some warmer base layers and have them set up right next to the bed. For me, I have all of my clothes on (and Ugg Boots) pretty much before I'm out of the actual bed. 
  3. Energise. Light is low, temps are down. Grab 40 minutes during the middle of the day and get out for a walk when you're at work. Keep the body moving, get as much light as you can. This will help you feel better, sleep better and recover faster in training.
  4. Eat to win. Quality food is your friend. Our energy demands are far higher in Winter, so we need to make sure we are nourishing our systems correctly. Warming foods, broths, soups and slow cooks are at the top of the list.
  5. Hold on to your vice. Look, these days everyone is quitting sugar, coffee, dairy.. all sorts of elimination in the diet and that might be what the individual needs. But the way I look at is, if you have one little reward that you give yourself around your training that helps you keep firing through Winter, then that's awesome! For me, I love a little coffee with some cream right when I train after a decent breakfast. It keeps me warm, and is something I look forward to as I roll out of bed and scrape the ice off the car wind-screen!

Winter is a great time of year, we just need to be prepped. Take some time this weekend and get yourself set up for success!

5 Reasons we Love Training with Rings



When people walk into the gym, one of the big things they notice is we have a lot of gymnastics rings set up.

In our Fundamentals program, the first session even includes some basic work on the rings.

The gymnastic rings play a huge role in both our strength and mobility training.


Here are Five reasons why we prefer to use the gymnastics rings, in particular for upper body strength development:

  1. Versatility. We can develop pulling strength, pushing strength in both straight arm (locked elbow) and bent arm (elbows flex) variations. We can also do this horizontally, vertically and anything in between. 
  2. Complexity. The rings allow us to learn and train more complex patterns. This is effective not just for strength development, but for neural pathway development!
  3. Forgiveness. The rings will automatically articulate and rotate, so for basic mobility work, such as hanging, we have a nice forgiving tool. This is great for shoulder rehabilitation or mobility work with tighter individuals
  4. Statics. Support holds and other static movements allow us to build supreme upper body strength. Sure, we can do statics on bars or the ground, but the rings have many more degrees of freedom, thus developing greater strength and control
  5. Progressions. There are literally an infinite number of progressions for the rings. If you've seen any olympic gymnast ring routines, you'll know what I mean. You aren't going to "outgrow" these things, they are a strength tool for life.

if you're keen to find out more about starting with Rings, check out our Introduction to Rings Training workshop, on June 9th, [HERE]

Hitting it Hard in Training

With a physical practice, really, there are two main things that we need to get right:

1. How we train (strength, mobility, sets, reps, frequency... etc)

2. How we recover (everything else in life... adaption!)

We've written about recovery strategies, nutrition etc in the past and also about training strategies.

However, here we cover a few key points to remember with your training to make sure you are getting the results that you want!

Here are a few tips that we've found helpful:

  1. Find the "pro." Look, they don't need to be an actual professional (although it helps), but they need to be good and have expereince. They need to have shown up strongly in the area you want to improve in. They may or may not be "qualified" in the usual channels. This might be your coach, another member at the gym, a friend. Someone who you can get somewhat close to.
  2. Look for the "context." Yes find out about the "program," but also look at their recovery strategies and nutrition
  3. Avoid "super-sympathetic" - this is when ALL of your training sessions have hyped up music, you need to go all out and go until exhaustion. You wake up with anxiety about the workout. There are some circuit classes just like this. In simple terms, if you had found the pro above, you'd see they don't do this. The nervous system can't recover well from these types of repeated efforts. Repeated exposure will cause anxiety, stagnation, injury and plateaus. We are looking for the long term game here.
  4. Eat to win. A lot of people are skipping meals, especially before training in the morning. This is a case of "just because you can do it, doesn't mean it is optimal in the long term." For the long game, we want to down-regulate the nervous system quickly and recover. Food helps. More food often helps more.
  5. Use caffeine. If it works for you, use it. Caffeine is well known to help training (and event) performance. Just please, eat first.
  6. Calculate your effort and adjust accordingly. Ask the coach: "So what should this feel like? How hard should this feel?" Do they expect an all out effort? Or should you be more reserved. Use your top end effort sparingly.
  7. Find out how to get better behind the scenes. Mobility work or recovery walks for example, will help you when it comes to hitting it hard again in training.

While showing up is the most important thing, there are a lot of other factors that can help you excel.

Have something else that has worked for you? Let us know what it is!