Self Belief…………Plus Healthy Cheese Recipe

Some people are naturally gifted, some people are good at things with practice and some people have to work damn hard to achieve their goals. Regardless of any of the above, self belief is the key to success. Without self  belief we struggle to reach our full potential.

image Our motto here at Crabtree Fitness is “there is no can’t”. We continually reinforce this to our clients when they are struggling. We tell them “YOU CAN” and nine times out of ten it gives them the self belief to continue and achieve. But, over the last few weeks I’ve been having a battle with my own self belief. Having already achieved the ultimate running experience of the marathon and tackling the mud, electric shocks and fire of the “Tough Mudder” experience, I needed to find something else hard.  I like hard. So signing up for a triathlon was the next ultimate experience, especially because I wasn’t a very good swimmer, in fact I was a really crap swimmer. My self doubt crept in as I struggled to excel in the swimming pool. image

It was never a mental issue for the ride or run leg of this triathlon, it was the swim leg that was dragging my confidence down. “How can I not be good at this?” ” what if there are sharks or worse still seaweed in the water?”  ” I can’t even swim 25 metres without stopping let alone 800 metres”.  I felt like quitting! But I’m not a quitter. Something was missing, SELF BELIEF!

As a personal trainer it’s my job to motivate and encourage people, I just needed to motivate myself and have faith by telling myself YOU CAN. So on Friday I jumped in the pool for my training session with a sense of empowerment and my sense of self belief and you know what? I did it!!  I could swim, I swam a whole kilometre!! My breathing and technique finally fell into place.

With this, I ask you all to have a sense of self belief. Whether it be during a tough training session, or keeping on track with your nutrition, or even making that commitment to the discipline required to meet the goals you have set for yourself.

We do ask you one thing this week, bring along your self belief for Mondays workout, it’s gonna be tough, think bricks and hills, people!!! THERE IS NO CAN’T.


Healthy Cheese……do you have a cheese fetish? This one is for you.

Thanks to Janine for sharing this recipe, actually I’m not sure whether to thank her or not. This recipe took four days to make, four days! But it was worth it. Its a recipe which I will just share the link for you. The end result tastes a little like Phillidelphia cream cheese but only healthy……… needing help with their food diary can pass it on to us for some healthy advice. Hopefully it’s keeping some of you accountable to make healthy choices.

Lastly, the Monday Mums Bootcamp that is on at 2.15pm will be changing to a 9am session from next week . It will still be 2.15pm tomorrow (mon 24th Feb).

Dream, Believe, Achieve…

It’s been such an inspiring and rewarding weekend.  Personal training is such a rewarding job on most days. We get to see people reach milestones they never thought possible on a regular basis. You would think this would be mundane and not get us that excited  after being in the game for a few years. But we continually get blown away by the results and outstanding performances by our crew.

Saturday morning social running is the cherry on top of our week. I had a chat to our beginner runners after their run this week about determination, mental attitude and reaching for the stars through the empowerment they get from achieving things they never dreamed possible. If had said to them just go out and “run 4.5kms” a few months ago they would have told me, rather politely, to “get lost”. But with a little motivation and positive re-enforcement they gathered their heads together, stuck together as a group and just ran. I believed that they could,  so they believed that they could, and they did!

Receiving grateful and thankful messages for being there to support you guys is the best present any personal trainer can get. Just knowing that some of these guys went home to get congratulatory hugs from their family hits the sweet spot for us. Determination and mental attitude is the driving force behind any success story. You are our motivation and inspiration.

With fitness testing starting this week, everyone needs to draw on some inner strength and positive thinking to make improvements. You have done the hard work, now its time for your reward. But sometimes motivation and inspiration can be hard to find. Sit back, relax and watch this guy’s amazing journey which was achieved through his mental ability to just KEEP GOING!

We are in the middle of putting  a little clip together of our own success story. Watch this space, it’s to be released next year.

Be Accountable

Short and sweet today. I have put my poetry skills to the test and come up with a powerful message for those holding themselves back from what they truly want to achieve in life. I’ve overcome my hurdles to follow my passion and be successful at something I was always too scared to do.DestinyOvercome your obstacles, whether for fitness, fat loss, your career or any aspect of life. Take charge and go get it. You might just surprise yourself 🙂

Run For Your Life

With the running group starting back up this weekend, I thought I would post this inspiring article that I’ve had in my archives. Its from back in the days when I was soley a running coach. It was published in the Herald Sun and I often get it out as a running motivator.

One of the best ways to lose weight and get fit is by running, but when you mention this to some people you hear the old whine, “ I have never been able to run”.

Pounding the pavement kilometre after kilometre, taking in the sights of a new city while on holiday, pushing yourself to the limit…….runners love it, but non-runners just don’t get the appeal.

Their reason for “hating running” is simple (it’s the same reason I hate snow skiing): they can’t do it. But if they could do it they’d love it because we were all born to run-it’s in our DNA.

Most non-runners tell you they get out of breath quickly, then struggle to recover. That’s not a sign of being a non-runner. It’s a sign of being unfit. To some degree running is a skill we all have. You don’t need to be co-ordinated. If you can walk you can run. And that’s part of the problem.

If you are not a runner you need to start with baby steps. Because most people can do it they just decide to go for a run, then run.

Sounds like a good plan, right?  Wrong.

The result of this seemingly innocuous action will be twofold: you will run out of puff and give up; and if you do persevere you will end up injured.

The best way to begin is with a walk to run program, building up to run over time. This way  you will be more inclined to stick with it.

Soon running will sink its claws into you and you will become one of those people who look at non-runners as though they are missing out on a secret. This time you will be the one in the know.

I will be taking on new runners and utilising this walk to run program for them. We will start off on flat terrain and be working up to running 3km without stopping over the coming weeks.

There will be a middle distance group also of 4-6kms and then the more experienced runners will cover around 10kms. We will be building towards the fun run goal of Run Ballarat and King of the Mountain which are both in October. There are 6km and 11km distances in those runs.

We will meet every Saturday morning at DeSoza Park at 8am for a gold coin. The runs will be mapped out and you can slot your self into a group you think your suited to.running returns

I have an admission to make- We had fish and chips for tea last night! I can hear you all gasping. But before you think we’re on some sort of bender, let me reassure you that it was the healthy version of “fish and chips”. We actually had salmon with a side of sweet potato wedges.salmon meal

This was an idea I saw on the body and soul website but altered it to our liking. Let me tell you IT WAS DIVINE! It contains a good dose of healthy fats. They are in the avocado, salmon and olive oil.

Salmon with Avocado Salsa

2 firm ripe avocados, cut into 
1 cm pieces

1 small red capsicum, chopped

2 spring onions (shallots), thinly sliced

1/3 cup chopped fresh coriander

1 tbs lime juice or juice from one lime

2 tbs extra-virgin olive oil

4 (about 180 g each) salmon fillets, 
skin on (this fed the 6 of us)

1/2 tsp sweet paprika 
1/2 tsp dried chilli flakes

Place avocado, capsicum, spring onion, coriander, lime juice and 1 tbs of the oil in a bowl. Toss gently to combine.

Preheat a pan on medium-high. Place salmon on a plate and drizzle remaining oil over to coat, leaving salmon skin-side down. Combine paprika and chilli flakes in a small bowl. Sprinkle over salmon. Cook salmon skin-side down, for 2 minutes. Turn and cook for a further 1-2 minutes for medium or until cooked to your liking.

And just a quick thanks to all those who came along to SportsBiz on Tuesday night and Wednesday. This is a copy of the email from Matt showing his appreciation of supporting local small business. Cheers, guys!!

Hi Jackie,

 Just a quick one thanking you once again for the shopping night on Tuesday night. We had a couple of more people come in on Wednesday as well. I think the Asics Noosa Tri shoes have been the big winner.

 Can you please pass on my appreciation to the people that turned up over the couple of days. It is very much appreciated and I look forward to working with you and doing  some more shopping nights in the future.

Regards, Matt Goonan