EMOM X 30 minutes:
Min 1. Row (cal)
Min 2. Rest
Min 3. Bike (cal)
Min 4. Rest
Min 5. Shuttle run x 15m
Min 6. Rest
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Lifestyle Millionaire
What defines life successes?Take a moment to ask yourself this question and challenge your perspective. In a previous article, I reflected on CrossFit’s “What is Fitness” and how it reshaped my view of fitness. More importantly, it broadened my perspective on life. For many, financial success is the goal—but this is just one piece of the puzzle. What good is financial freedom if you lack health, functionality, or meaningful relationships to enjoy it? In CrossFit, we often say, “You are as strong as your weakest link.” We aim to develop balance across the 10 General Physical Skills: A deficiency in any of these areas is where the greatest improvement can be made. This principle applies beyond fitness to all aspects of life. Consider these simplified pillars of life—no single one is more important than the others: 1. Physical Health 2. Mental & Emotional Health 3. Relationship & Social Connection 4. Financial Stability & Freedom 5. Purpose & Self-Improvement 6. Quality Nutrition 7. Balance & Leisure How These Pillars Interact A truly quality life isn’t just about excelling in one area but finding harmony across all pillars. Strengthening one often positively influences others—for instance, improving physical health can enhance mental clarity and emotional resilience, while financial freedom can allow more time for relationships and leisure. Ultimately, the goal is to create a life that feels balanced, fulfilling, and aligned with your values. In my opinion, those who find balance across all these areas are living truly rich, fulfilling lives. They are the ones who achieve the status of a Lifestyle Millionaire. Time HorizonSuccess isn’t just about the present—it’s about building a foundation for the future.Ask yourself:Where do I see myself at 40, 60, 90, or even 100 years old?Are my current actions aligned with that vision? Your future will reflect where you choose to invest your energy today. Take ActionIdentify the area of your life where you’re currently weakest and start there. Small, consistent steps in the right direction will empower you to take control and responsibility for your own life. Nothing happens by accident—every outcome is a result of your choices. By making the hard decisions now, you can earn the rewards later. Holistic success is a journey, not a destination. Strive for balance, aim for growth, and build the life you deserve. We all have the potential to become Lifestyle Millionaires—the question is, are we willing to put in the work to make it happen? – Written by Marie.
Spread Love & Hope this Christmas
Spread the Love & Hope This Christmas! Every year, we come together as a community to share love and hope through a chosen charity. This year, we are proud to support IFYS (Integrated Family and Youth Service) for their incredible work in assisting children in foster care, families, and individuals in our community who are doing it tough. 💛 We are blessed to be part of such a giving and compassionate community, and this Christmas, we have the opportunity to share that blessing with others in need. Through IFYS, we are collecting: Gifts Hampers Gift Cards And more! Every little contribution makes a difference in bringing joy and hope to families during this special time of year. Click here to learn more. Drop-Off Location: Coastal CrossFit Donations Close: Sunday 15th December Let’s come together to make this Christmas brighter for everyone. Share this post and help us spread the word! #ChristmasGiving #CommunityLove #SupportFamilies #SpreadHopehttps://www.ifys.com.au/donations/ifys-christmas-appeal/
Hydration 101: Fuel Your Performance 💧
Staying hydrated is one of the simplest yet most impactful ways to improve your health and athletic performance. Here’s why hydration matters and how to stay on top of it every day: Why is Hydration Important? How Much Water Do You Need? Tips to Stay Hydrated Signs You Need More Water Hydration is key to getting the most out of your training and feeling great every day. Start making it a priority, and watch how it transforms your energy and performance! Cheers to staying hydrated and crushing your goals. Try this recipe: Quick hydration drink with Celtic Sea Salts.
Nutrition Kickstart Part 2
PLEASE NOTE: This session has been postponed. We will announce the next session as soon as possible. We apologies for any inconvenience. Following our 1st presentation Nutrition Kickstart part 1: Our Nutrition Guy- Mark Brackley gave us lots of valuable information and habits to start implementing. Hopefully you have all been working on these. If not, it is never too late- start implementing small sustainable habits. Over the long term these habits compound to significant life changes. Regardless of your goals, long term sustainability is the key to success and this is the case with nutrition and training. Get started on the right track- Come and join us for our 2021 Nutrition Kickstart – and start creating the healthy lifestyle you deserve. Coach Mark Brackley will be running our second Nutrition sessions on Tuesday 9th March – 5:30pm. We don’t run short term “Nutrition challenges” as we see this as a set-up for failure.We can get people to comply to a 30 day challenge with awesome short term results however we know these will be short lived as we have not provided the basic tools for success – SUSTAINABILITY. Our goal is to instill small sustainable change over weeks/months/years, thus leaving you with life long habits – improving your quality of health and life over decades. During our first session: Our members receive 2-3 daily actions they you can implement into your nutrition straight away.A personalized nutrition report detailing macro breakdown based upon you and your goals.Group accountability. Our second session You do not have to have attended the first session to get valuable information. This session will further develop sustainable habits based upon where you are at the moment. This is a free session for Coastal CrossFit Members.Please be sure to book in via Mindbody.