Weekly programming overview for Week of 22nd January 2024 This overview is something new we're going to run with in 2024, to give you a clear idea of the intent of each session, what the aim is and how you can get the most out of each day of training      @kierandouglasjones https://www.instagram.com/kierandouglasjones/     ---   We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Join Coaches Joseph, Tom and Amy to talk about all things sleep!  We dive into some science (even though we said we wouldn't) - what sleep is, what happens when you don't sleep enough, and how to improve your sleep.  We share how we set up our sleep routine to make sure we feel better rested and our experiences when we haven't slept enough to make sure you don't feel like you're alone in any sporadic sleep routines. But mostly - how to make it better!  Want to learn more?  Join us on February 3 to talk more about sleep and how you can nail it in 2024.  CrossFit Bermondsey, 12.30-2pm  Free workshop  https://www.wodboard.com/locations/288/workshops/3868/c2c4b685   @amygormanhealthnutrition  @josephharrisoncoaching  @tomstevens59  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Weekly programming overview for Week of 15th January 2024 This overview is something new we're going to run with in 2024, to give you a clear idea of the intent of each session, what the aim is and how you can get the most out of each day of training    @kierandouglasjones https://www.instagram.com/kierandouglasjones/   --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

We're kicking off 2024 with some realistic goals!  Join Coaches Amy and Tom talking about setting goals and what factors will influence your timeline being realistic and sustainable. They dig into some of the key challenges, not just with setting goals but with turning them into a reality!  Do you ever consider your work and life stress and it's impact on your consistency, or how you feel whilst training?  Do you track how you feel on a daily basis to notice if you lifestyle, diet, or training really suits how you want to feel?  How do you track success? Is the scale your go to but it doesn't leave you feeling your best?  Amy and Tom are going to talk about all things goal setting, consistency, create lasting habits, and tracking realistic progress.  Let's get stuck in!  Got questions you want answered?  amy@crossfitbermondsey.com  Instagram: @amygormanhealthnutrition  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

You made it through the first week of the year - well done!  For many of you the return to routine feels amazing, for some of you, it may still be something to fight off - like a kidding fighting their parents at bedtime.  I can imagine many brains started turning to "I have to cut out carbs", "I have to do loads of exercise to make up for December", "I have to be super strict and remove all fun from my life" over the weekend as they started to sink into the reality of a new year and the pressure to set goals.  Public Service Announcement: You don't have to restrict and cut out all joy in your life to achieve your goals!  Today, Amy digs into approach goals and why focusing on positive additions is so much more helpful that substracting the things you love.  @amygormanhealthnutrition for more  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Weekly programming overview for Week of 8th January 2024 This overview is something new we're going to run with in 2024, to give you a clear idea of the intent of each session, what the aim is and how you can get the most out of each day of training   @kierandouglasjones https://www.instagram.com/kierandouglasjones/ --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Happy New Year team!  With the new year often comes big reflections, goals and resolutions.  New Year's resolutions are great for getting us started but often they leave us feeling like we've bitten off more than we can chew and stop fairly quickly, or we set our sights too high and feel like we can't achieve them.  Join us this Saturday for a workshop with coaches Tom and Amy at CrossFit Bermondsey - 6 Jan, 12.30-2pm.  They will be breaking down some of the common errors in resolutions and diet fads, helping you to create a plan that really works for you this year. Using clear actions, habits and timelines to ensure you achieve your big scary goals this year!  Booking link: https://www.wodboard.com/locations/112/workshops/3028/aadd42ea  Goal setting blog: https://crossfitbermondsey.com/new-year-new-me/  Free E-Book --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

A Weekly programming overview is something new we're going to run with in 2024, to give you a clear idea of the intent of each session, what the aim is and how you can get the most out of each day of training --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense! Regularly learn and play new sports --- Coaches Kieran, Rich and Amy come together for the first time to talk about the 100 words of fitness and the influence that nutrition (the base of the pyramid) can impact every area of your training.  We'd to do some Q&A sessions in the new year, so fire in your questions:  kieran@crossfitbermondsey.com  richard@crossfitcanningtown.com  amy@crossfitbermondsey.com  --- Quick links to read more about the topics we went through:  Theoretical Hierarchy of Development  World Class Fitness in 100 Words  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Missed our last course?  Ready to make a change and think that it's time to look beyond your exercise routine?  Our next Lifestyle Kick Start could be the one for you!  We talk about nutrition all the time, but if we're being realistic, it's more than that. We're really looking at your whole lifestyle and what could make the biggest differences, not just your food.   In the six weeks from January 22 we're going to dig into mindset and environment, ensuring that your mental and physical space is strong! Then layering on lessons around what your plate should look like, how to improve your sleep and what's going on in your body when you're stressed.  Want to save your spot?  Email amy@crossfitbermondsey.com to reserve a space, or ask questions.  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Do you struggle with the intensity of Christmas plans and not being able to keep up your lifestyle choices?  MovementSleep Quality Nutrition  Let's look at how you can plan out in advance for your busy Christmas schedule, set priorities and consider ways to manage food and alcohol to feel better throughout December.  We want to ensure you get through December feeling your best and enjoying quality time, not just over consuming and feeling terrible moving into January.  Any questions? Email amy@my-life.fit  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Have you tried and tried to make changes but it takes so long for them to not feel so difficult that you give up?  Let's talk about why!  Making new neurological pathways is a hard process - you've worked on your existing habits for so long and they're pretty well engrained. Now you're trying to do something new and it doesn't come automatically.  Hope is not lost though - there are ways to make this easier. Give the episode a listen to find out more about the impact of bite sized habits and your environment.  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Tired of striving for "perfect" and then stalling with your success?  Worried about the impact Christmas might have on the progress you're making?  Struggle to switch off and be present with family and friends at social gatherings?  Join us this Saturday - December 2, 12.30pm at CrossFit Central London for our next Nutrition Workshop.  £20, Open to members and non-members - so bring a friend that needs some refocusing.  We're going to talk about how you can find and work with different levels to create success during busy periods. This could be with food, fitness, social plans, sleep, stress or your environment.  How can you set yourself up for success this Christmas to have the best one yet?  Book here: https://www.wodboard.com/locations/288/workshops/3027/7863780b  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Have you been talking about making changes for a long time?  Do the same actions keep coming up in your head?  This week, Coach Amy challenges you to think a little more about the changes that keep appearing and make them as simple as possible.  What is one change you can make this week that is as simple as cleaning your teeth?  Break down the benefits and the costs, and try to find more benefits or simple ways to implement.  Then take the leap!  amy@crossfitbermondsey.com // @amygormanhealthnutrition  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

We spoke about creating a calorie deficit to reach a fat loss goal recently. This week Amy and Nelly talk about the impact of under-fuelling over a period of time - whether that be from not eating enough to support your lifestyle, or over-training in comparison to food consumption.  Over time, both have the potential to lead to both long and short-term health impacts.  We talk about what under-fuelling may look like, some of the signs that your body isn't getting enough nutrients, and the impact it could have on your health.  We also talk about strategies to steadily increase consumption, leading to better results and potentially breaking through plateaus.  Want to learn more?  amy@crossfitbermondsey.com // @amygormanhealthnutrition  nelly@crossfitbermondsey.com // @nellnutrition --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

We are back with your breakdown of programming for November. Coaches Rich and Kieran talk thorugh what the focuses of training are and what to expect from classes over the coming month.  Covered in this episode: Main focus of class Programming for NovemberWhat to expect in classesBreaking down the throretcial hierachy of developmentUpcoming Events Show Notes: Artcile on Theoretcial Hierarchy of Development The Story of Chad --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER. Want to talk with a coach about how we can help you get stronger, healthier and happier for life? Book an intro and talk with a coach https://crossfitcentrallondon.co.uk/ https://crossfitcanningtown.com/ https://crossfitbermondsey.com/

This week on My Life Monday, Nelly dives deep into the pivotal role nutrition plays during flu season. Battling the flu can be challenging, but the right nutrients can bolster our defenses and speed up recovery. From the immune-boosting properties of vitamins to the hydration essentials and the power of probiotics, Nelly breaks down what your body truly needs.  Whether you're looking to fortify your immune system or understand how to nourish your body when flu strikes, this episode is a must-listen. Join Nelly and discover the healing power of nutrition! --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Do you enjoy listening to Amy and Nelly talk on the podcast? Now is your chance to join them live and in person for an hour long introduction to nutrition.  If you want to learn more about nutrition, start making changes or are curious of what it's all about. Get signed up.  Members can sign up on Wod Board, non members sign up here: https://www.wodboard.com/locations/171/workshops/3026/686f4b32  If you have any questions email amy@crossfitbermondsey.com  Introduction to Nutrition  CrossFit Canning Town  28 October, 12.30-1.30pm  All welcome  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Weight loss is one of the most commonly searched nutrition goal and the one we receive half of our enquiries for. All too often we'll hear "I've done a juice cleanse before", "I've cut carbs", "I've gone really low calories". Quickly followed by, "It worked for a little bit but then I put more weight back on", or "I felt terrible and couldn't keep it up for more than a week/month".  In this episode Amy and Rich talk about some of the short and long term factors that come into play when you go into a significant calorie deficit and how you can re-look at your approach.  We talk about what's going on in your body during a big deficit (500 calorie plus) and why it would be more effective to go for a smaller deficit. Largely, you're going to keep up the intensity in your training so you can see the changes you want to in your body, allowing you to keep hold on muscle - i.e. fat loss, not just weight loss. As well as reducing the impact of cravings and leading to binge eating every weekend and the process taking longer.  Listen in for more information!  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.

Often our goals are weight-related, but as we spoke about two weeks ago, weight isn't always the best marker and doesn't give the whole picture.  Hopefully you've sat down and thought about the other measures that will help you to see progress, especially in tougher weeks.  In combination with that list of measures, we can work out the most effective measurement to see external success. Whether that be the weighing scale, photos, body measurements or the fit of your clothes.  In this episode, Amy will help you to understand why the scale isn't always the most accurate and factors that may influence the reading.  --- We help people get Stronger, Healthier and Happier for life. We as a group of gyms and coaches want to really help people, with their health and fitness, and help them outside of the gym too. Taking what they learn, mentally and physically and be able to apply it to the rest of their lives. We work with up to 150 people at a time in each our gyms, and want to use this podcast as a way to help our members further by educating. Outside and beyond the content that the whole coaching team put together every week. By doing that, the things we are going to talk about will be helpful for those that maybe aren't training with us right now, maybe training with us in the future or may never train with us directly. But, we want to help people get STRONGER, HEALTHIER and HAPPIER.